
Class Q j /'^^ S- 
Book o3. 

Copyright N° 



COPYRIGHT DEPOSIT. 



Liberty Sub-District Schools 



MANUAL OF EXERCISES 



IN 



Physical Training 



FOR 



GRADES I TO VIII INCLUSIVE 



PREPARED BY 



E. M. SANDERS, Physical Director 

'I 



i9ii 



PITTSBURGH: 
Nicholson Printing Company 






^ 



Copyrighted, 1911 

BY 

E. M. SANDERS 



©CLA28()927 



V 

V 



r 



PREFACE 



This System of Physical Training was 
introduced into the Liberty Sub-District 
School during the term of nineteen 
hundred nine and ten, by its author, Mr. 
Everett M. Sanders, a graduate of the 
Posse Normal School of Gymnastics, 
Boston, Mass. 

The system is especially adapted to 
public school room exercise, as it does 
not require the use of wands, dumb-bells, 
etc. The pupils do not have to be taken 
to a special room or gymnasium, nor do 
they need special clothes, but are ready 
to practice at any time the teacher may 
wish. The exercises are sufficiently 
vigorous, and must prove of benefit to 
all who honestly and thoroughly carry 



out the instructions. Owing to the little 
time needed for them, they can be used 
frequently to advantage, or even to 
arouse a room when the children have 
become somewhat lethargic. A few 
games and plays, to be used as exercises, 
have also been introduced. 

That our teachers may have a. complete 
and convenient manual to guide them, 
when the physical director is not present, 
the Board of Directors has authorized this 
publication, and we commend it to their 
careful study and faithful use, believing 
that its course of physical training will 
be of lasting benefit to their pupils. 



T. D. Davis, M. D. E. S. Corlett 

J. M. DouTHETT, M. D. Wm. T. Easton 
R. C. Clarke, M. D. H. Lee Mason 

Board of Directors 



— 5— 

INTRODUCTION 

This manual is intended as a . guide for 
teachers so that they may be enabled to give 
the gymnastic lesson's in such a manner that 
the greatest good to the pupils may result. 
As the conditions under which the work is 
conducted in the class room are obviously not 
the most favorable, its success or failure will 
largely depend upon the attitude of the grade 
teacher toward this subject. The lessons 
being of a progressive nature, the degree of 
perfection attained in the execution of one 
lesson will determine the ease or difficulty 
with which the new lessons may be mastered. 

Attention is called to the fact that the com- 
mands used in this manual are given accord- 
ing to two methods: 

First— Commands given in response time. 

Second — Commands given in rhythm time. 
By the first method, movement occurs imme- 
diately after the command; by the second, 
simultaneously with the command. This 
difference will be referred to in the "Sug- 
gestions for Teachers", found in the manual. 

At the end of this manual will be found 
several games for the schoolroom, to be used 
at the discretion of the teachers. "Games for 
the playground", suitable for all grades, are 
also given, and it is hoped that the teachers 



— 6— 

will not only find the time but take the oppor- 
tunity to teach these to their pupils. In the 
spring and autumn, the gymnastic period 
may occasionally be taken for this purpose. 
Recess (which occupies a place upon many 
school programs) also offers an excellent 
opportunity for teaching these games. 

While the writer realizes that the special 
teacher is always in danger of placing undue 
emphasis upon the subject of the school curric- 
ulum which he represents, and so overbur- 
dening the already heavily-laden grade 
teacher, nevertheless, he feels that fifteen 
minutes devoted daily to physical training 
will decrease rather than increase the 
teacher's problems. 



THE PURPOSE OF GYMNASTICS IN 
SCHOOLS 

One of the evils of our modern school 
methods is the long confinement of the pupils. 
The very nature of our school organization 
requires that the pupils sit quietly at their 
desks during the greater part of this long 
period, and as the desks are often ill-fitting 
and out of proportion to the size of the pupils, 
much physical harm may result. The imme- 
diate result of this sedentary life is the dis- 



— 7— 

turbance of many natural functions: diges- 
tion and nutrition are impaired; the respira- 
tion becomes shallow; the circulation is re- 
tarded; soft and rapidly growing bony struc- 
ture is frequently pressed upon and distorted, 
and many physical deformities are the result. 

To counteract these evil tendencies, at least 
in a measure, gymnastics have become a part 
of the course of study in almost every large 
city. They are useful not only in furnishing 
a slight relaxation from the confinement, but 
also as a recreation from the mental strain 
of study. 

Muscular work stimulates the different 
organs to action. The heart beats more 
rapidly and strongly; respirations become 
more frequent and deeper and the digestion 
is improved. In addition to all this, well 
regulated exercise brings about a straighten- 
ing of the limbs; the muscles of the body are 
strengthened so that they not only correct 
bony deformities, but also correct developing 
abnormalities. 

Besides the developmental and hygienic 
functions of gymnastics, their educational 
value must also be considered. Through daily 
exercise pupils are led to think more of their 
physical condition. Their attention is directed 
to the many things which tend to undermine 



health, and they are taught to appreciate the 
value of a strong, well-proportioned body 
under the direct control of the will. The 
habit of taking exercise is formed and may 
continue with them through later life. 

The direct training of the motor centres 
insures better co-ordination, resulting in a 
smaller expenditure of vital energy in 
'^aimless rompings'^ so characteristic of the 
elementary school age, besides adding grace 
to every movement. Of equal importance 
with the motor training, is the training of 
the inhibitory powers. To suppress the 
natural desire for motion is one thing, 
but to train the will so as to control the 
movements, is quite another. So much depends 
upon the enthusiastic manner in which a 
gymnastic lesson is given, that each teacher 
should feel it a duty to become familiar with 
all phases of the work, in order that the 
greatest possible good may result to the pupils 
under her care. 



— 9— 

SUGGESTIONS FOR TEACHERS 

Before beginning the lessons, be sure that 
the air in the room is pure or will become so 
Defore the lesson is far advanced. 

Insist upon the removal of overshoes and 
wraps of all kinds. Impress upon the pupils 
the evil effects of wearing such things indoors, 
also the wearing of tight-fitting garments of 
any kind. Ask the boys to unbutton their 
coats as the movements should be as free as 
possible. 

The time for this subject should be fifteen 
minutes a day. In the first and second grades 
and even in the third and fourth, the time 
may be divided so that the lessons will be a 
part of each session's program. In the fifth, 
sixth, seventh, and eighth grades, the full 
time should be given and preferably the mid- 
dle of the afternoon session. 

Each lesson should consist of (a) the 
march to places (in all grades but the first 
and second) ; (6) facings and march-steps; 
(c) the exercises contained in the lesson; (d) 
the march back to seats. 

Do not require the pupils to memorize the 
lessons as this is likely to lead to inattention 
through mere routine, or inaccuracy while 
trying to recall. 



—10— 

Let the exercises follow each other as 
quickly as possible; i. e., do not waste time in 
correcting individual pupils or making 
lengthy explanations. Remember that the 
prime object is exercise, and that to show an 
exercise once is better than several explana- 
tions. 

As has been suggested previously, a move- 
ment executed in response time is one in 
which the movement takes place immediately 
after the command or count has been given. 
This being the case whenever the teacher is 
exercising with the pupils, care should be 
taken that her movements do not take place 
until the children have had time to respond, 
else the object of the movement (which is to 
make the pupils think) is defeated. 

Keep the pupils busy and insist upon proper 
standing position at all times. The impor- 
tance of the correct standing and walking 
position should never be over-looked. For 
example, take the young man or woman ap- 
plying for a business position. That neatness 
and tidiness counts, none will question. Sup- 
pose, however, that the applicants appear- 
ance is not questioned. Do you think that 
the boy who shambles into an office, possibly 
shuffling his feet and not making the least 
effort to carry himself well, will have any 



-11- 



chance of securing the position, when the next 
applicant, a manly looking little fellow, enters 
with that easy, graceful walk so characteris- 
tic of a well controlled body? Thus to stand 
erect and walk with ease and grace is not 
only conducive to health but a financial asset 
as well. 

But let us view the matter from another 
standpoint; that of the boy and girl toward 
the teacher. No teacher is free from the 
critical eyes of her pupils. The teacher who 
stands erect and can do ^'physical things" is 
sure to win a place in the heart of every boy 
and girl. 

A fine well-developed body under good con- 
trol is so unusual as to attract especial atten- 
tion, and is something every boy and girl 
should be taught and encouraged to attain. 

When an exercise requires a starting posi- 
tion, give the command for that position be- 
fore giving the command for any part of the 
exercise. If the starting position is fatiguing, 
and if there are several exercises which re- 
quire the same position, give the command 
to resume the fundamental position after 
each exercise, in order that the tired muscles 
may be momentarily relieved from the strain. 
Never exercise a muscle to the point of 
fatigue. 



—12— 

As it is impossible to see the movements of 
all the pupils from the same place, it is ad- 
visable to move to different parts of the room. 
A side or a rear view will often reveal faults 
that are not visible from the front. 

Pupils who do their work poorly should 
not stand in front of the class. Since imita- 
tion is such a large factor in education, pupils 
should see only good models. 

In judging a lesson the teacher should ask 
herself the three following questions: 

1. Are pupils interested and is physical 
training time a happy one? 

2. Is every one trying and is obedience 
prompt and cheerful? 

8. Are the exercises correctly executed? 
'^Cheerfulness is a friend to health.'* 



—IB- 
COMMANDS 

The proper giving of commands is of the 
utmost importance. The motor activities as 
well as the inhibitory powers, are developed 
by the prompt response to well given com- 
mands. The tone of voice and the emphasis 
largely determine the amount of vigor and 
energy the pupils put into their work. Con- 
sequently each teacher should make it her 
duty to acquire the habit of giving commands 
correctly. 

Every command should consist of two parts, 
the preparatory and executory, but a cau- 
tionary command may some times precede. 
For example: Without moving shoulders 
(cautionary) J Head backward (preparatory) 
— bend! (executory) , The preparatory com- 
mand should be spoken clearly and distinctly 
so that every one can understand what is to 
be done and be ready to do it when the execu- 
tory part is given. A snort pause is made be- 
fore the executory command is given, and it 
should correspond to the kind of movement 
desired. Rapid movements require a sharp, 
well accented command, while for slow move- 
ments the commands should have a lingering 
intonation. The executory part of a command 
is not always a word. When an exercise is 
done rhythmically, counts are used. Often 



—14— 

for variety counts take the place of words. 
An example would be: Head to left — turn! 
Head forward — turn! Head to right — turn! 
Head forward — turn! For the variation above 
referred to, the command may be given: 
The same with counts — 1, 2, 3, 4! 

In all exercises where counts bring the 
pupils to fundamental position, never use the 
command, Position! They are already there 
and the command is superflous. 



—15— 
EXPLANATION OF POSITIONS 

FUNDAMENTAL OR CORRECT STANDING POSITION. 

This corresponds to that of a soldier ex- 
cept that the feet are at right angles. The 
heels are together; the toes turned out, the 
feet forming an angle of 90° with each other; 
the knees straight, without being stiff; the 
hips drawn slightly backward; the chest well 
expanded; the shoulders drawn backward and 
downward; the arms hanging down by their 
own weight close to the body, with fingers ex- 
tended and just behind the middle of the 
thigh; head erect; eyes to the front and the 
weight of the body carried well forward to 
the balls of the feet. To have the pupils as- 
sume this position, give the command. 
Attention! or, if they are already attentive, 
but standing in some other position and you 
wish them to take fundamental position quick- 
ly, the command is. Position! If it becomes 
necessary to give the pupils a rest or ex- 
plain a movement the command, In place — 
rest! is given. At this command, the pupils 
assume an easy manner, placing the left foot 
forward and grasping the hands backward. 
This prevents "idle hands". This fundamental 
position should be insisted upon at all times. 



—16— 

COMMENCING POSITIONS 

Many of the exercises are executed from 
the fundamental position, but in some cases it 
is necessary or desirable to have the arms or 
legs in some other position from which to be- 
gin an exercise. These are called commencing 
positions for example, standing with hands 
on hips. From each of these commencing 
positions, the fundamental position is taken 
at the command, Position! The following 
are commands for and an explanation of these 
various positions. 

1. Hands on hips — place! 

The hands quickly grasp the middle of the 
waist with the palms resting on the hip bones, 
fingers together and in front; the elbows 
drawn back and the shoulders down. 

2. Arms upward — bend! 

The forearms are bent upward with mod- 
erate speed so that the closed finger tips are 
in front of the shoulders and well out to the 
side. The elbows are kept down but not 
drawn back. 

3. Arms forward — bend! 

The elbows are quickly bent to utmost 
flexion in front of the chest, drawn well back 



—17— 

and raised to a level with the shoulders. The 
palms are down and the wrists straight, and 
the hands do not touch the chest or each 
other. 

4. Hands on shoulders— place ! 

The forearms are quickly bent so that the 
elbows are on a line with the shoulders and 
drawn well back. The hands are above and 
the finger tips touching the shoulders. 

5. Hands behind neck — place! 

The hands are quickly locked behind the 
neck, with the elbows drawn well back. If it 
is not possible to retain good posture with 
the fingers locked, just the tips of the fingers 
may touch. 

6. Hands backward — grasp! 

The hands are quickly locked behind the 
hips. In this movement, the elbows are 
straight and the shoulders drawn well back 
and down. 

7. Arms backward — fold! 

The arms are quickly folded in the small of 
the back, the hands grasping the opposite 
arm. 

8. Arms forward — fold! 

The arms are quickly folded in front of the 
body so that the left hand is grasping the 



—18— 

right arm just above the elbow. This move- 
ment is generally used in combination with 
No. 7. 

9. Hands for clapping — raise! 

The left forearm is raised so as to bring 
the hand in front of the middle of the body, 
palm up; the right a little higher and above 
the left, palm down. 

10. Arms to thrust — bend! 

This is the most vigorous of the arm exer- 
cises and requires that the muscles of the 
arms be tense. The arms are quickly bent to 
an acute angle so that the forearms are hori- 
zontal and the elbows well back. The hands 
are tightly closed as if gripping a dumb-bell. 

11. Arms sideivays — lift! 

The arms are lifted quickly sideways to a 
level with the shoulders. At the command, 
Hands — Turn!, the palms are turned upward, 
and we have another commencing position. 

12. Arms forward — lift! 

The arms are quickly lifted to shoulder 
level in front of the body. The elbows are 
straight and the fingers stretched, the dis-' 
tance between the hands being equal to that 
between the shoulders. The palms should be 
turned toward each other. 



—19— 

13. Feet — close! Feet — open! 

The balls of the feet are lifted from the 
floor, and, while rotating on the heels, are 
quickly brought together, so that the insides 
of the feet are touching when they are again 
placed on the floor. On the second part of 
the above command, the feet are returned to 
fundamental position. 

14. Left (r.) foot forward — place! 

Either the left or the right foot as com- 
manded is lifted and moved parallel with 
itself twice its own length forward, and 
placed on the floor so that the weight of the 
body is carried equally by both feet. 

15. Left (r.) foot sideways — place! 

Either foot is placed to the side twice its 
length. Either foot may also be placed back- 
ward the same distance by substituting the 
word backward for sideways in the above 
command. 

16. Feet sideways place — 1! 2! 

At 1, the left foot is moved its own 
length to the left; at 2, the right foot is 
moved in the same manner to the right. This 
makes an easy way to teach beginners and 
also corrects in the older pupils the tendency 
to keep the weight on one foot. 



—20— 
EXPLANATION OF EXERCISES 

HEAD. • 

The head can be bent forward, backward, 
and to the left and right. It can also be 
turned to the left and right. 

1. Head forward — bend! Head upward — 
stretch ! 

The head is bent forward so that the chin 
will rest on the chest, at the first command, 
and returned to position at the second. 

2. By substituting the word backward 
for forward in the above, we have the 
command for bending the head backward. 
This movement should occur slowly, and the 
head should be dropped back as far as possi- 
ble. While returning to position, the chin 
should be drawn in, as the purpose of the 
movement is to correct the posture of the 
head and chest. 

3. Head to the left (r.) — bend! Upward 
— stretch ! 

In this exercise, the head is bent toward 
either shoulder as commanded. This move- 
ment not only strengthens the muscles of the 
neck but stretches them. 

The head is also rotated and bent backward 
from the rotated position. 



—21— 

4. Head to the left (r.) — turn! For- 
ward — turn ! 

Here the head turns in the direction indi- 
cated as far as good posture of the shoulders 
will allow. When the head is bent backward 
from the rotated position; i. e., with the head 
turned to the left or right, the command for 
the turning is immediately followed by the 
one for backward bending; as, 

5. Head to the left (r.) — turn! Head 
backward — bend ! Upward — stretch ! Head 
forward — turn ! 

TRUNK. 

The movements of the trunk are bending 
forward, half forward, downward, backward, 
and to the left and right, also the turning to 
either side. 

1. Trunk forward — bend! Upward — 
stretch! 

At the first part of the command, the whole 
body is bent forward at the hips until the 
trunk is horizontal; the head is up and the 
back kept flat. At the second part of the 
command the body is returned to the upright 
position. This movement follows immediately 
after the backward bending because it allows 
the blood which has been forced into the head 



—22— 

and chest to flow into the stretched veins of 
the legs, thus relieving any congestion or 
tendency to headache. 

2. Trunk half forward — bend! Upward — 
stretch ! 

At the first command, the body is bent for- 
ward as in No. 1, but to only half the dis- 
tance between the forward and the upright 
positions of the trunk. At the second com- 
mand, the body is returned to fundamental 
position. This movement is really one of the 
commencing positions, because it is never used 
by itself, as an exercise. It forms one of the 
easiest means of correcting round shoulders 
for, if the chest is well forward and the head 
erect, a strong contraction of the shoulder 
blade muscles is felt. 

3. Trunk forward downward — bend! Up- 
ward — stretch ! 

The downward bending is a continuation of 
the forward and is executed in the same man- 
ner. Here the head is lower than the hips but 
holding the same relation to the trunk as 
before. Like the first, this movement follows 
immediately after the backward bending, and 
for the same reasons. 

4. Trunk backward — bend! Upward — 
stretch ! 



-23- 



This is a true bending of the trunk. At the 
first command the body is arched backward. 
The head should begin the movement, the chest 
follow well expanded. Movement below the 
hips should be entirely avoided as this com- 
presses rather than expands the chest, 
through the effort required to keep the bal- 
ance, thus defeating the purpose of the exer- 
cise, which is to expand the chest. At the 
second command the trunk is returned to the 
upright position. 

5. Trunk to the left (r.) — bend! Up- 
ward — stretch ! 

In this exercise, as in No. 4, the head should 
begin the movement and a complete arching 
of the spine to the side follow, at the first com- 
mand. Here, also, the bending must take 
place above the hips. A common fault is 
raising the foot on the opposite side to that 
of the bending. At the second command the 
trunk resumes fundamental position. This 
exercise, through its effect upon the liver and 
the large veins of the trunk, is a great help 
to digestion. 

6. Trunk to the left (r.) turn! For- 
ward — turn ! 

At the first command the body is turned 
from the hips, in the direction indicated. The 



—24— 

most common fault is to let the opposite 
shoulder go too far forward. At the second 
command the body is turned back to the 
fundamental position. This exercise aside 
from its effect on digestion, is very important 
in chest expansion, because of the tendency 
to draw the ribs apart. 

7. Trunk to the left (r.) — Trunk back- 
ward — bend! Upward — stretch! Trunk for- 
ward — turn ! 

This is the command for bending the trunk 
backward from the rotated position. 
- All of the trunk movements may be varied 
by changing the commencing positions of the 
feet and arms. 



ARMS. 

The exercises for the arms are varied and 
numerous. These movements may be classi- 
fied as raising, flinging, stretching, thrusting, 
circling, and rotating. 

A. The arms may be raised forward, side- 
ways, sideways left and right, forward up- 
ward, and sideways upward. 

1. Raise arms forward — 1! Position — 2! 
or. Arms forward — lift! Position! 

This means that the arms at full extension 
are raised in front of the body to shoulder 



—25— 

level, and the distance between the palms, 
which must face each other, equal to that be- 
tween the shoulders. This exercise, is often 
used as the commencing position for other 
movements, but may be used as an exercise in 
combination with a leg movement. 

2. Raise arms sideways — 1 ! Position — 2 ! 
or. Arms sideways — lift! Position! 

I'his means that the arms at full extension 
with the palms downward, are raised out 
from the sides to the level of the shoulders. 

It is also used as a commencing position. 

• 

3. Raise arms sideways left (r.) — 1 ! 
Position — 2 ! 

In this exercise, one arm is at full extention 
sideways, the other bent to a right angle, with 
its hand in front of the opposite shoulder. 
Both hands have the palms down and pointed 
to the side designated by the command. This 
movement teaches a position of the arms that 
is used in exercising with wands. 

4. Raise arms forward (sideways) up- 
ward — 1 ! Position — 2 ! or. Arms forward 
(sideways) upward — raise! Sideways (for- 
ward) downward — lower! 

This command explains itself, but care 
should be taken that the arms are fully ex- 
tended throughout the movement, and in the 



—26— 

motion sideways upward or downward, that 
the hands turn gradually, so that when they 
are overhead, the palms are facing each other 
and shoulder width apart. 

B. The arm flinging is a much more vigor- 
ous movement and has a marked effect in ex- 
panding the chest. The arms may be flung 
sideways, upward, and alternately in either 
of these directions. 

1. Arm flinging sideways — 1! 2! This 
movement takes place from commencing posi- 
tion No. 3 and 11. When from No. 3, the 
exercise consists of quickly and forcibly fling- 
ing the arms to the side. When occurring 
from No. 11, the effect is stronger because of 
the longer lever, and the hands are gradually 
turned so that the palms are down when the 
position at the side is reached. 

2. Alternate arm flinging sideways — 1 ! 
2! This movement takes place from com- 
mencing position No. 3. and is executed so 
that one arm is returning to this position 
while the other is leaving it. 

3. Arm flinging upward — 1 ! 2 ! At 
this command, both arms are flung upward 
as forcibly as possible. The arms should be 
straight and parallel throughout the move- 
ment and the hands facing each other when 
overhead. 



—27— 

4. Alternate arm flinging upward — 1 ! 
2! or, Left (r.) arm upward-fling! Change 
arms — 1 ! 2 ! 

This exercise, like No. 2 of the arm fling- 
ings, has one arm going over the head while 
the other is returning to position. 

In all of these movements, the object is to 
stretch the anterior muscles of the chest, and 
that the chest is in proper position when they 
take place, is very essential. 

C. Stretching the arms is also a vigorous 
movement and takes place from commencing 
positions No. 2 and 4. The arms may be 
stretched forward, upward, sideways, back- 
ward, and downward, or alternately in any of 
the above directions. 

1. Stretch arms forward (upward, side- 
ways, backward or downward) — 1! 2! At 

1, the arms are stretched quickly forward at 
shoulder level. The arms are parallel and the 
palms turned toward each other. At 2, the 
arms are returned to commencing position. 
By using one of the words enclosed in 
parenthesis, in the above command instead of 
forward, we have the command for stretching 
the arms in any direction. 

2. From these commencing positions the 
arms may also be stretched alternately in any 



—28- 



of the above directions. The alternate move 
ments most commonly used are sideways and 
upward. 

Alternate arm stretching sideways (upward) 
— 1! 2! At 1, the left (r.) arm is stretched 
to the side palm down and at shoulder level; 
at 2, the left (r.) returns to the starting point 
and the right (1.) arm is stretched to the 
side. The same thing takes place when the 
arms are stretched alternately upward. 

3. Arm stretching may take place from 
fundamental position at the command, Arm 
stretching forward (upward, sideways, back- 
ward, or downward) — 1! 2! At 1 in 
this exercise, the arms take commencing 
position No. 2; at 2, the arms are stretched in 
the direction indicated, complying with the 
rules for arm stretching when taken from a 
commencing position. After the second com- 
mand is executed the command Position! may 
be taken with two counts or immediately. 

4. Stretch the left (r.) arm upward, the 
right (1.) arm sideways — 1! 2! Change 
arms — 1! 2! 

This movement is simply a combination of 
the arm stretching, and like the above move- 
ment, may be taken from commencing position 
No. 2 or the fundamental position. It illus- 
trates one of the many combinations of arm 



■ m 



—29— 

stretchings, which are excellent as exercises 
to awaken a class and make them think. 

D. Thrusting is the most vigorous of the 
arm exercises and is taken from commencing 
position No. 10. 

Thrust arms forward (upward, sideways, or 
downw^ard — 1 ! 2 ! 

At 1, the arms are forcibly extended for- 
ward, and at 2, as forcibly returned to posi- 
tion. As the arms go foi^ward, the forearms 
are turned so that the hands are in prona- 
tion. This applies to each direction as the 
forearms turn in each case. This exercise, 
besides teaching the boys and girls a position 
used in dumb-bell drills, has a very strong 
influence toward chest development, as it 
brings into play all of the upper chest mus- 
cles as well as those of the arms. 

E. Arm circling or rotating is taken from 
commencing position No. 11. For the cir- 
cling, the command is : Arm circling — 1 ! 2 ! 
In this movement, the arms describe the sur- 
face of an imaginary cone with the apex at 
the shoulder joint. The motion should be up- 
ward and backward on the first count, down- 
ward and forward to the starting point, on 
the second. This exercise is used as a 
shoulder blade movement, also as an arm 
movement- to go with the breathing exercises. 



—30— 

The arm rotation is also a shoulder blade 
exercise. After the arms assume commenc- 
ing position No. 11, the command is: Hands — 
turn ! Turn — back ! or, Arm rotation — 1 ! 2 ! 

At 1, the hands are turned backward so that 
the palms are in supination; at 2, the hands 
are turned back to the position from which 
they started. 



LEG. 

Leg movements, like those of the arms, are 
numerous and varied. They may be classified 
as follows: (a) raising heels; (b) bending 
knees; (c) raising legs; (d) touchsteps; (e) 
bending knee — steps; (/) lunges; and (g) 
the foot placings. 

A. Heels— lift! Sink! This is the com- 
mand most commonly used for raising the 
heels. Often, when in combination with 
some other movement, the command is: 
Raise heels — 1 ! 2 ! In either case, the lifting 
of the heels should be done quickly, and the 
effort made to get as high on the toes as pos- 
sible. The body should not sway either for- 
ward or backward, and the heels are lowered 
noiselessly, so as to prevent a jarring of the 
spinal column. 

B. 1. The knee bending may be done in 
two ways. The command for bending the 



—31— 

knees alone is given as follows: Heels — lift! 
Knees — bend ! Knees — stretch ! Heels — 

Sink! The first and the last part of this 
command are explained above. At the com- 
mand Knees — bend!, the knees are bent to 
right angles and are pointing outward in the 
direction of the toes. The body should be held 
erect with the chest expanded. At the com- 
mand Knees — stretch!, the knees are 
straightened and the weight of the body car- 
ried on the toes until the command Heels — 
Sink!, is given. 

When in combination with an arm exercise, 
the command is: Raise arms sideways and 
bend knees — 1 ! 2 ! In this movement, the 
arms are raised sideways at the same time 
that the knees are bent, and the heels will rise 
naturally, so that the weight of the body rests 
on the toes. 

In the knee bending, besides bringing the 
muscles of the legs into active contraction, the 
effect required to keep the body erect is very 
strong, and the muscles of the chest and back 
are brought into play to maintain equilibrium. 
Balance movements teach control of the mus- 
cles better than any other class of exercises 
and are a very important factor in develop- 
ing self-control. 



—32— 

2. Left (r.) knee upward — bend! Down- 
ward — stretch! At the first command the 
left (r.) knee is bent to a right angle and 
raised upward until the thigh forms a right 
angle with the body. The left (r.) ankle 
should be stretched with the toes pointing 
downward. On the second command, the leg 
is quietly returned to position. This move- 
ment may be used as a commencing position 
for stretching the leg forward or backward, 
and the command, after the above position is 
assumed, would be: Knee forward (backward) 
— stretch! Bend! In either direction, the leg 
is stretched so that the knee and foot are fully 
extended. This makes a very strong balance 
movement as the body is supported by only 
one leg. 

C. Leg raising is where the extended leg 
is raised either forward, sideways, or back- 
ward the supporting leg being unbent. Here 
the whole limb should be straight and lifted 
as high as a good posture of the rest of the 
body will permit. The command is: Left (r.) 
leg backward (sideways or forward) — lift! 
Sink !, or, when in combination with an arm 
movement, the command would be: Raise 
arms and left (r.) leg forward (sideways, or 
backward)—!! 2! 

D. The touch-steps are movements of 
either leg forward, sideways or backward, 



—33— 

with the points of the toes touching the floor. 
The command is: Touch-step forward (side- 
ways or backward) left (r.) — 1! 2! or, 

when an arm movement occurs with the touch- 
step, the command is: Raise arms sideways 
and touch-step forward (sideways or back- 
ward), left and right — 1, 2, 3, 4! At this 
command the left (r.) leg fully extended is 
moved forward, its toes lightly touching the 
floor; the foot keeping its turned-out position, 
and the supporting leg unbent. There must 
be no movement of the body, and in the 
touch-step backward, the teacher must guard 
against the tendency to place only the edge 
of the shoe on the floor. Another very com- 
mon fault is to bend the knee of the leg that 
is not moving. 

E. Bend-knee-steps. This exercise differs 
from the touch-step only in bending the knee 
of the leg that is not moved. The step is 
longer and the whole foot is lightly placed on 
the floor. In this movement as in the touch- 
step, the rest of the body is still and erect. 
Like the touch-step, the directions are for- 
ward, sideways, and backward. Bend-knee- 
step forward (sideways or backward) left 
and right — 1, 2, 3, 4! This command is most 
commonly used, but when the movement oc- 
curs in connection with an arm movement, 



—34— 

the command is: Raise arms forward and 
bend-knee-step forw^ard (sideways or back- 
ward), left and right — 1, 2, 3, 4! 

F. The lunges, are movements where one 
foot is in advance of the other a distance of 
tnree foot-lengths, with the forward knee bent. 
The backward knee is straight, and both feet 
are fiat on the floor. The body is bent for- 
ward in line with the backward leg, unless 
otherwise ordered. An instance where the 
body is erect, is when the lunge is used as a 
commencing position for a breathing exercise. 
A good way to fix this exercise in the minds 
of the boys and girls is to tell them to let the 
body fall in the direction given in the com- 
mand and just at the last minute put the foot 
out to prevent falling. The ball of the foot 
should always touch first, the heel coming 
down a trifle later. 

Lunge forward (sideways) left (r.) — 1 ! 
Position — 2! is the command commonly used. 



—35— 

MARCHING 

Marching in the school-room is necessarily 
limited, nevertheless, it should form a part 
of every gymnastic lesson. Not only is it a 
help in dismission, but it teaches the boys and 
girls to walk correctly. Children should know 
how to walk with a quick, light, and elastic 
step, and marching properly taught will ac- 
complish all this. That marching is important 
and should be a part of every lesson, none will 
question when they think of the old proverb, 
'*As we stand and walk, so shall we act.*^ 

Before any marching is done, the class must 
learn to "mark-time". This may be defined 
as marching without gaining ground. The 
feet are alternately raised forward and re- 
placed immediately, the knees slightly bent 
and the ankles extended. The object of the 
marking time is twofold. It gives the class 
the speed and rhythm with which they are to 
march, and is the means of starting every 
pupil at the same time when marching is at- 
tempted. The command, Mark-time — March!, 
or In place — March! is used, and to stop the 
movement, as in all of the marching exercises, 
the command is, Class — Halt! 1! 2! is 
often made a part of this command, as it 
helps the class to stop together. However, it 
should be understood that the halting always 



—36— 

requires two counts, and they should be ob- 
served whether given or not. 

After the marking time has been accom- 
plished, the command Forward — March! is 
given, and every pupil begins to march with 
the left foot. The speed should be 116 to 120 
steps to the minute. In marching, the chest 
should be carried well forward and the head 
erect. The arms should oscillate from the 
elbows in even rhythm with the legs, the 
lirubs of the opposite sides moving simultan- 
eously. As the foot touches the ground, knee 
and instep should be extended so that the ball 
of the foot and the heel touch the floor to- 
gether. If the heel is allowed to strike first, 
the step loses its elasticity. 

There are a great many ways to vary the 
marching and make it more interesting. One 
very simple method is to give the command, 
Class — Halt! in the middle of the marching. 
This keeps the boys and girls attentive and 
teaches them to stop quickly. 

Other variations are: 

1. Mark-time and clap hands on every 
other step. 

2. Mark-time and clap hands on the 1st. 
of 4, 6, or 8 steps. 

3. Mark-time and clap hands during 4 
steps, then 4 steps without clapping. 



—37— 

4. Mark-time and clap hands on the 1st, 
3rd, 5th, 6th, 7th, and 8th steps. This re- 
sembles the drum beat. 

5. Mark-time and turn to the left or right 
on a given count, as the 1st or 4th. 

As another form of variation, we have the 
marching from place. In this, we should re- 
member that no matter what the number of 
steps taken, it requires one more count to 
complete the movement. For example: One 
step forward (sideways or backward) — 
march! 1! 2! The left foot begins the 
movement, taking one step in the direction 
indicated to make the first count, and the 
right foot placed beside the left for the 
second. 

Three steps backward (forward) — inarch! 
1, 2, 3, 4! At 1, the left foot moves back- 
ward; 2, the right follows; 3, the left takes 
a second step; and 4, the right foot is placed 
beside the left. 

There is one exception to this rule and that 
in the step sideways. When but one step is 
taken this rule applies, but with more than 
one step it does not apply. Three steps to 
the left (r.)— march! 1-2, 3-4, 5-6! This re- 
quires two counts for each step as the right 
(1.) foot has to be brought to the left (r.) 



—38— 

each time, not being able to pass it as in the 
movement forward or backward. 

Running and skipping may be considered a 
form of marching. They are used especially 
in the first and second grades. 



FACING 

The facings are true introductory move- 
ments and form one of the best means of 
awakening a sleepy class. They afford a 
drill in direction that comes from no other 
class of movements and are invaluable in 
developing quickness and response. From the 
first days of school, pupils need to know the 
difference between their left and right hands, 
also, the difference between forward and 
backward. This they must know in terms re- 
lating to their own bodies, and not in abstract 
terms with reference to the different walls 
of the room. The facings teach them this 
difference, for in order to execute them prop- 
erly, they must think. 

The commands for the facings are: 

1. Left (r.)— face! 1, 2! 

2. Left (r.) about— face! 1, 2! 

3. Half left (r.)— face! 1, 2! 



—39— 

Exactly the same movement of the feet 
takes place in each one of these facings. In the 
first command, the turn is equal to a quarter 
of a circle in the direction indicated; in the 
second, a half circle; and in third, only an 
eighth of a circle. At 1, the ball of the left 
(r.) foot and the heel of the right (1.) foot 
are raised, simultaneously the body is turned 
on the heel of the left (r.) foot and the ball 
of the right (1.) foot a quarter turn to the 
left, and the ball of the left (r.) foot low- 
ered to the floor. At the second count, the 
right (1.) foot is brought to the left (r.) and 
the feet are in fundamental position. In the 
lower grades, the word turn may be substi- 
tuted for face in the above commands. 

In the facings, care should be taken that 
the chest is well forward and the head erect, 
also, that the arms do not hang loosely at the 
sides, but are active and close to the sides. 
Facings like the marching, form a very neces- 
sary part of every lesson and are best placed 
at the beginning. 



—40— 

ROUTINE FOR OPENING AND CLOSING 
LESSON 

1. Ventilate. 

2. Ready for exercise. 

Pupils clear desks, remove superfluous cloth- 
ing, and sit erect. The feet should be flat on 
the floor; the hands folded on the edge of the 
desk and the back resting against the back of 
the seat. 

3. Class stand— 1! 2! 

At 1, the pupils grasp the sides of their 
desks and slide to the right of the seat, plac- 
ing the right foot in the aisle. At 2, they 
stand in the middle of the aisle in correct 
standing position. 

When seats can be raised the next command 
is: 

4. Raise seats — 1 ! 2 ! 3 ! 

At 1, the pupils bend forward and grasp 
the seats; at 2, the seats are quickly lifted; 
at 3, the body is returned to position. 

5. Hands backward — grasp! Alternats 
rows (1st, 3rd, 5th, 7th, etc.) for marching, 
left about — face! 1, 2! 

The hands are quickly grasped behind the 
hips at the first command. At the second, 
the alternate rows face the back of the room. 



6. Mark-time — inarch! To ycur places — 
inarch ! 

At the command To your places — march!, 

the pupils march around the various sections 
of seats to places previously assigned them. 
They should be arranged so that the boys are 
in one aisle, the girls in another, with the 
smaller pupils in front. As they arrive at 
the places assigned them, if the seats are up, 
they step in between the desks. When the 
seats are stationary, they stand between the 
desks with their backs to the chairs. In each 
case, this allows the other pupils to pass by 
to their respective positions. 

7. In aisle — stand! 

When this command has been carried out, 
the pupils are standing in the middle of the 
aisle and are ready for work. When the 
lesson is over, the commands of No. 5 above 
are given. Command No. 6 is also repeated, 
substituting seats for places in the second 
part. The pupils then march back to their 
own seats in the same manner as when they 
took their places for exercise. Command 
No. 7 is then repeated. 

8. Lower seats — 1 ! 2 ! 3 I 

At 1, the pupils grasp the seats; at 2, they 
bend forward and push the seats down; at 



—42— 

3, they straighten up and stand erect. 

9. Class be seated — 1! 2! 

At the first count, the pupils step towards 
their seats and grasp the desks; at the second 
count, they reseat themselves in their chairs 
as when the lesson commenced. 



—43- 



GRADES I AND II 



In these grades, the pupils stand beside 
their own seats, only changing when abso- 
lutely necessary. 



Lesson I. 

1. Teach correct standing position. 

2. Hands for clapping — raise! Clap! 
Stop! Pos! 

3. Hands on hips — place! Head backw. — 
bend! Upw. — str! Pos! 

4. Hands on hips — place! T. forw. — bend! 
Upw. — str! Pos! 

5. Hands on hips — place! Heels — lift! 
Sink! Pos! 

6. Arms upw. — bend! Sidew. str. — breathe 
in; bend — breathe out! Pos! 

Note. Refer to correct standing position 
frequently during these first lessons. 



Lesson II. 

1. Arms forw.^ — lift! Hands — shake! 
Stop! Pos! 



—44— 

2. Arms sidew. — lift! Hands — shake! 
Stop! Pos! 

3. Hands on hips — place! Hands to L — 
turn! Forw. — turn! Same to R. Pos! 

4. Hands on hips — place! T. forw. — 
Upw. — sir! Pos! 

5. Hands on hips — place! Heels — lift 
Knees — bend! Knees — str! Heels — sink 
Pos! 

6. Repeat last week's breathing exercise. 



Lesson III. 

1. Arms upw. — bend! Sidew. — str! 
Bend! 1, 2! Pos! 

2. Arms forw. — bend! Arm flinging 
sidew.— 1! 2! Pos! 

3. Arms to circle overhead — raise! Head 
to L. — turn! Forw. — turn! Same to R. Pos! 

4. Hands on hips — place! T. to L. — bend! 
Upw. — str! Same to R. Pos! 

5. Hands backward — grasp! Heels lift! 
Knees — bend! Knees — str! Heels — sink! 
Pos! 

6. Arms sidew. raise — breathe in; Low- 
er — breathe out! 



Lesson IV. 

1. Hands on hips — place! Hands for 
clapping* — raise! Pos! 

2. Left arm s'dew. — raise! Hand — shake! 
Stop! Arms — change! Repeat exercise. 
Pos! 

3. Hands backw. — grasp! Head backw. 
— bend! Upw. — str! Pos! 

4. Hands on hips — place! T. forw. — 
bend! Upw. — str! Pos! 

5. Prepare to jump — 1, 2, 3, 4! 

Note. At 1, the heels raise; 2, the knees 
bend; 3, the knees stretch; and 4, the heels 
are lowered. This is a rapid movement and 
made very interesting by varying the counts 
as, 1 2, 3, 4! or, 1, 2 3, 4! 

6. Arms forw. — bend! Arm flinging 
sidew. w. deep breathing. — 1! 2! Pos! 



Arms upw. 

Hands — close! 

Head backw. — 







Lesson V. 


1. Arms 
— bend! Pos 


forw. — bend! Pos! 


2. 
Open 


Arms 
! 1,2! 


forw. — lift ! ] 
Pos! 


3. 

bend! 


Hands 
Upw. 


on hips — place! B 
—str! Pos! 



4. Hands on hips — place! T. forw. 

hend! Upw. — str! PosI 

5. Run lightly around room on toes. 

6. Arms sidew. raise — breathe in; lower 
— breathe out! 



Lesson VI. 

1. Hands for clapping — raise! Clap! 
Stop! Pos! 

2. Arms sidew. — lift! Rands— close! 
Open! 1, 2! Pos! 

3. Arms to circle overhead — raise! Head 
to L. — turn! Forw. — turn! Same to R. Pos! 

4. Skip around room. 

5. Hands on hips^ — place! T. to L. — 
bend! Upw. — str! Same to R. Pos! 

6. Arms forw. — bend! Arm flinging sidew. 
w. deep breathing — 1! 2! Pos! 



Lesson VH. 

1. Hands on hips — place! Feet — close! 
Feet— Open! 1, 2! Pos! 

2. Arms forw. — lift! Pos! Arms sidew. 
—lift! Pos! 



—47— 

3. Hands on hips — place! Head to L. — 
bend! Upw. — str! Same to R. Pos! 

4. Hands on hips — place! Heels — lift! 
Knees — bend! Knees — str! - Heels — sink! 
Pos! 

5. Hands on hips — place! T. to L. — bend! 
Upw. — st7\f Same to R. Pos! 

6. Arms upw. — bend! Sidew. str. palms 
up — breathe in; bend — breathe out! Pos! 



Lesson VIII. 

1. Hands on hips — place! Head to L. — 
turn! Forw. — turn! Same to R. Pos! 

2. Left arm upw. — fig! Change arms — 1, 
2! Pos! 

3. Hands backw. — grasp! Head backw. — 
bend! Upw. — str! Pos! 

4. Hands on hips — place! T. forw. — bend! 
Upw. — str! Pos! 

5. Skipping. 

6. Repeat last week's breathing exercise. 



Lesson IX. 

1. Hands on hips and feet — close! Hands 
down and feet — open! 1, 2! 



—48— 

2. Arms upw. — hend! Upw. — str! Bend! 
1, 2! Pqs! 

3. Hands backw. — grasp! Head to L. — 
hend! Upw. — str! Same to R. Pos! 

4. Running. 

5. Prep, to jump — 1, 2 3, 4! 

6. Arms sidew. — lift! Hands — turn! 
Arms raise — breathe in; lower — breathe out! 
Hands — turn! Pos! 



Lesson X. 

1. Arm raising sidew. and forw. — 1, 2, 3, 
4! 

2. Arms upw. — bend! Arms forw. — str! 
Bend! 1, 2! Pos! 

3. Hands backw. — grasp! H. to L. — 
bend! Upw. — str! Same to R. Pos! 

4. Rowing in seats. 

Note. The command Take oars! is given, 
and the children lift their arms forward as if 
grasping oars. They are then told to Bend 
forward! At this command they bend over 
their desks reaching as far forward as possi- 
ble. Pull back! is the next command, and 
they pull back bending their arms, as far as 
the backs of their chairs will permit. The 



—49— 

most common fault is getting out of the seats. 

5. Hands on hips — place! T. to left — 
turn! Forw. — turn! Same to R. Pos! 

6. Repeat the breathing exercises of last 
lesson. 



Lesson XI. 

1. Hands on hips — place! Head forw. — 
bend! Upw. — str! Pos! 

2. Arms upw. — bend! Alternate arm 
stretching sideways, beginning with L. — 1! 2! 
R. arm — bend! Pos! 

3. Arm flinging upward — 1! 2! 

4. Running. 

5. Hands on hips — place! Trunk to L. — 
turn! Forw. — turn! Same to R. Pos! 

6. Arms forw. — bend! Arm flinging 
sidew. with breathing — 1! 2! Pos! 



Lesson XII. 

1. Raise arms sideways upward and clap 
hands overhead — 1! 2! 

2. Hands backward — grasp! Head to L. 
turn! Forw. — turn! Same to R. Pos! 



-50- 



3. Hands on hips — place! T. backw,— 6enc?/ 
Upw. — str! Pos! 

4. Hands on hips — place! T. forw. — bend! 
Vpw.—Str! Pos! 

5. Hands on hips — place! L. knee upw. — 
bend! Downw. — sir! Same w. R. Pos! 

6. Arms sidew. raise — breathe in; lower — 
breathe out! 



Lesson XIII. 

1. Arms forw. — fold! Arms back. — fold! 
Note. Use several times as an exercise 

stopping with arms behind then — - 

2. Head to L. — bend! Upw. — str! Same 
to R. Pos! 

3. Hands on hips — place! T. backw. — 
bend!. Upw. — str! Pos! 

4. Hands on hips — place! T. forw. — bend! 
Upw. — str! Pos! 

5. Arms backw. — fold! T. to .L. — turn! 
Forw. — tur7i! Same to R. Pos! 

6. Arms sidew. — lift! Hands — turn! 
Arms raise — breathe in; Lower — breathe out! 
Hands — turn! Pos! 



—si- 
Lesson XIV. 

1. Left arm upw. — fig! Change arms — 
1! 2! Posl 

2. Arms upw. — bend! Str. arms upw. and 
raise heels — 1! 2! Pos! 

3. Hands backw. — grasp! Head backw. — 
bend! Upw. — str! Pos! 

4. Hands on hips — place! Left knee upw. 
bend! Change feet — 1! 2! Foot downw. — 
place! Pos! 

5. Arms backw. — fold! T. to L. bend! 
Upw. — str! Same to R. Pos! 

6. Repeat breathing exercise of last lesson. 



Lesson XV. 

1. Raise arms sidew. upw. and clap hands 
overhead — 1 ! 2 ! 

2. Arms backw. — fold! Arms forw. — fold! 
Note. Use several times as an exercise. 

Stop with arms behind then — 

3. Head backw. — bend! Upw. — str! Pos! 

4. Rowing. 

5. Arms backw. — fold! T. to L. turn! 
Forw. — turn! Same to R. — Pos! 

6. Arms forw. — bend! Arm flinging 
sidew. w. breathing — 1! 2! 



—52— 

Lesson XVI. 

1. Arms upw. — hend! Str. arms upw. and 
raise heels — 1! 2! Pos! 

2. Arms forw. — lift! Arm flinging sidew. 
— 1! 2! Pos! 

3. Arms backw. — fold! T. backw. — hend! 
Upw. — str! Pos! 

4. Arms backw. — fold! T. forw. — bend! 
Upv/. — str! Pos! 

5. Raise arms sidew. and bend knees — 1! 
2! 

6. Arms sidew. raise — breathe in; lower — 
breathe out! 



Lesson XVII. 

1. Hands on hips — place! L. foot sidew. — 
place! Change feet — 1! 2! Pos! 

2. Arms forw, — lift! Arm flinging sidew. 
— 1! 2! Pos! 

3. Arms backw. — fold! T. backw. — bend! 
Upw. — str! Pos! 

4. Arms backw. — fold! T. forw. — bend! 
Upw. — str! Pos! 

5. Hands on hips — place! T. to L. — bend! 
Upw. — str! Same to R. Pos! 

6. Arms sidew. and heels raise — breathe 
in; lower — breathe out! 



-53- 



Lesson XVIII. 

1. Hands on hips — place! L. foot forw. — 
place! Change feet — 1! 2! Pos! 

2. Arms upw. — bend! Alt. arm stretching 
upw. L. first — 1! 2! R. arm — bend! Pos! 

3. Hands on hips — place! T. backw. — 
bend! Upw. — str! Pos! 

4. Hands on hips — place! T. forw. — bend! 
Upw. — str! Pos! 

5. Raise arms sidew. and bend knees — 1 ! 2 ! 

6. Arms forw. upw. raise — breathe in; 
sidew. downw. lower — breathe out! 



Lesson XIX. 

1. Arms forw. — lift! Arm flinging upw. 
— 1! 2! Pos! 

2. Arms forw. — bend! Fling arms sidew. 
and turn head to L. — 1! 2! Same to R. Pos! 

3. Hands backw. — grasp! Head backw. 
bend! Upw. — str! Pos! 

4. Raise arms forw. and bend knees — 1 ! 
2! 

5. Hands on hips — place! T. to L. — turn! 
Forw. — turn! Same to R. Pos! 

6. Repeat the breathing exercise of last 
lesson. 



—54— 

Lesson XX. 

1. Raise arms sidew. upw. and clap hands 
overhead — II 2! 

2. Arms upw. — bend! Str. L. arm sidew. 
and turn head to L. — 1! 2! Same to R. 
Pos! 

3. Hands on hips — place! T. backw. — 
bend! Upw. — str! Pos! 

4. Hands on hips — place! T. forw. — 
bend! Upw. — str, Pos! 

5. Raise arms forw. and bend knees — 1 ! 
2! 

6. Arms upw.— bend! Arm stretching 
sidew. w. breathing — 1! 2! Pos! 



Lesson XXI. 

1. To the L. turn— 1, 2! To the L. turn— 
1, 2! To the L. turn— 1, 2! To the L. turn 
-1, 2! 

Note. This is the beginning of the facings, 
and it may be necessary to make a distinct 
pause between the counts 1, 2. 

2. Arms upw. — bend! Str. arms sidew. 
and raise heels — 1! 2! Pos! 

3. Arms backw. — fold! T. backw. — bend! 
Upw. — str! Pos! 



—55— 

4. Arms backw. — fold! T. forw. — bend! 
Upw. — str! Pos! 

5. Bend knees and make a circle overhead 
— 1! 2! 

6. Arms sidew. — lift! Hands^ — turn! 
Arms and heels raise — breathe in; lower — 
breathe out! Hands — turn! Pos. 



Lesson XXIL 

1. Repeat the facing and teach marking 
time. Mark-time — march! Class — halt! 1, 2! 
1,2! 

2. Arms sidew. lift and feet close — 1! Pos! 
2! 1, 2! 

3. Arms forw. — bend! Fling arms sidew. 
and turn head to L. — 1! 2! Same to R. Pos! 

4. Rowing. Skipping. 

5. Hands on hips — place! T. to L. turn! 
Forw. — tur7i! Same to R. Pos! 

6. Repeat the breathing exercise. 



Lesson XXIII. 

1. Repeat facings. Hands for clapping — 
raise! Mark-time and clap hands — march! 
Class— halt! 1, 2! Pos! 

2. Arms upw. — bend! Str. L. arm sidew. 



—56— 

and turn head to L. — 1! 2! Same with R. 
Pos! 

3. Hands on hips — place! T. backw. — - 
bend! Upw. str! Pos! 

4. Arms backw. — fold! T. forw. bend! 
Upw. — str. Pos! 

5. Hands on hips— place! L. knee upw. — 
bend! Change feet — 1! 2! Foot downw. — 
place! Pos! 

6. Arms forw. upw. raise — breathe in; 
sidew. downw. lower — breathe out! 



Lesson XXIV. 

1. Repeat facings. Hands for clapping — 
raise! Mark-time and clap on every other 
count — march! Class — halt! 1, 2! Pos! 

2. Arm flinging upw. — 1! 2! 

3. Hands backw. — grasp! Head to L. — 
bend! Upw. — str! Same to R. Pos! 

4. Hands on hips — place! L. leg backw. — 
lift! Change feet— 1! 2! F. downw.— 
place! Pos! 

5. Arms backw. — fold! T. to L. — bend! 
Upw. — str. Same to R. Pos! 

6. Arms sidew. upw. raise — breathe in; 
lower — breathe out! 



—57— 

Lesson XXV. 

1. To the R. turn— 1,2! R. turn— 1, 2! R. 
turn— 1, 2! R. turn 1, 2! Mark-time and 
clap hands on the 1st of 4 counts — inarch! 
Class— halt! 1, 2! 

2. Arms forw. — bend! Fling arms sidew. 
and turn head to L. — 1! 2! Same to R. 
Pos! 

3. Arms backw. — fold! T. backw. — beiid! 
Upw. — str! Pos! 

4. Hands on hips — place! T. forw. — bend! 
Upw. — str! Pos! 

5. Hands on hips — place! L. leg backw. — 
lift! Change feet— 1! 2! F. downw.— 
place! Pos! 

6. Repeat the breathing exercise. 



Lesson XXVI. 

1. Repeat facings. Hands for clapping — 
raise! Mark-time and clap 4 counts, then 4 
counts without clapping — march! Class — 
halt! 1, 2! 

2. Arms upw. — bend! Alt. arm stretching 
upw. L. first — 1! 2! R. arm — bend! Pos! 

3. Hands backw. — grasp! Bend head 
forw. and backw. — 1, 2, 3, 4! Pos! 



—58— 

4. Skip sidew. around the room. 

5. Arms backw. — fold! T. to L. — turn! 
Forw. — turn! Same to R. Pos! 

6. Arms upw. — bend! Sidew. str. palms 
up — breathe in; hon^— breathe out! Pos! 



Lesson XXVIL 

1. Repeat facings. 

2. Arms upw. — ^bend! Str. arms upw. and 
downw.— 1 2, 3 4! Pos! 

3. Arms backw. — fold! T. backw. — bend! 
Upw. — str ! Pos ! 

4. Hands on hips — place! T. forw. — - 
bend! Upw. — str. Pos! 

5. Rowing. Skipping, sideways. 

6. Repeat last week's. 



Lesson XXVIII. 

To the L. turn— 1, 2! To the front turn— 
1, 2! Same to R. Hands for clapping — 
raise! Mark time and clap to drum beat 
— march! Class — halt! 1,2! Pos! 

2. Arms upw. — bend! Str. arms upw. and 
sidew.— 1 2, 3 4! Pos! 

3. Hands backw. — grasp! Bend head 
forw. and backw.— 1, 2, 3, 4! Pos! 



—59— 

4. Bend knees and clap hands over head — 
1! 2! 

5. Hands on hips — place! T. to L. — bend! 
Upw. — str. Same to R. Pos! 

6. Arms sidew. and heels raise — breathe 
in; lower — breathe out! 



Lesson XXIX. 

1. Repeat facings. 

2. Arms upw. — bend! Arm stretching 
upw. and forw. — 1 2, 3 4! Pos! 

3. Hands on hips — place! T. backw. — 
bend! Upw. — str! Pos! 

4. Arms backw. — fold! T. forw. — bend! 
U p w. — s tr! Pos! 

5. Raise arms sidew. and bend knees — 1! 
2! 

6. Hands on hips — place! T. to L. — turii! 
Forw. — turn! Same to R. Pos! 

Note. Hereafter breathing exercises will 
not appear in each lesson. Use any of those 
in the first 28 lessons. 



—go- 
Lesson XXX. 

1. Repeat facings. 

2. Raise arms sidew.^ — 1! Upw. — 2! Lower 
sidew.— 3! Downw.— 4! 1, 2, 3, 4! 

3. Arms upw. — bend! Alt. arm stretch- 
ing upw. L. first — 1! 2! R. arm — bend! 
Pos! 

4. Hands backw. — grasp! Head to L. — 
bend! Upw. — str! Same to R. Pos! 

5. Hands on hips— place! L. leg backw.— 
lift! Change feet— 1! 2! F. downw.— 
place! Pos! 

6. March around room clapping hands to 
drum-beat ! 



Lesson XXXI. 

1. Left about — turn! 1, 2! Left about — 
turn! 1, 2! 

2. Arms upw. — bend! Str. arms upw. and 
backw.— 1 2, 3 4! Pos! 

3. Raise L. arm sidew. and turn head to 
L.— 1, 2! Same w. R.— 3, 4! 

4. Hands on hips — place! T. backw.— - 
bend! Upw. — sir! Pos! Same bending T. 
forw. 

5. Bend knees and make a circle overhead 
^1! 2! 

6. Arms backw. — fold! T. to L. — bend! 
Upw. — str. Same to R. Pos! 



—61— 

Lesson XXXII. 

1. Repeat facings. 

2. Arms upw. — bend! Alt. arm stretch- 
ing forw. L. first — 1 ! 2 ! R. arm — hend! 
Pos! 

3. Hands backw. — grasp! H. to L. — turn! 
Forw. — turn! Same to R. H. backw. — hend! 
U p w. — s tr! Pos! 

4. Rowing. 

5. Hands on hips — place! L. knee upw. — 
bend! Change feet — 1! 2! R. foot downw. 
— place! Pos! 

6. March around room clapping hands for 
4 counts and resting 4 counts. 



Lesson XXXIII. 

1. R. about — turn! 1, 2! R. about — 
turn! 1, 2! 

2. Arms upw. — bend! Str. arms sidew. 
and turn head to L. — 1, 2! Some to R. — 
—3, 4! Pos! 

3. Arms backw. — fold! T. backw. — bend! 
Upw. — str! T. forw. — bend! Upw. — str! 
Pos! 

4. Raise arms forw. and bend knees — 1! 
2! 

5. Hands on hips — place! T. to L. — turn! 
Forw. — turn! Same to R. Pos! 

6. Skipping. 



—62— 

Lesson XXXIV, 

1. Repeat facings. 

2. Raise arms sidew. — 1! Upw. — 2! Low- 
er sidew. — 3! Downw. — 4! 1, 2, 3, 4! 

3. Raise L. arm sidew. and turn head to 
L.— 1, 2! Same to R.— 3, 4! 

4. Arms forw. — bend! Fling arms sidew. 
and knees — 1! Bend arms and stretch knees 
—2! 1,2! Pos! 

5. Arms backw. — fold! T. to L. — turn! 
Forw. — turn! Same to R. Pos. 



Lesson XXXV. 

1. Use any of the facings. 

2. Arms upw. — bend! Str. arms upw. and 
raise heels — 1! 2! Pos! 

3. Arms forw. — bend! Fling arms sidew. 
and turn head to L. — 1, 2! Same to R. — 3, 
4! Pos! 

4. Hands on hips — place! T. backw. — 
bend! Upw. — str! T. forw. — bend! Upw. 
str! Pos! 

5. Hands on hips — place! L. knee upw. — 
bend! Knee backw. — str! Bend! Change 
feet— 1! 2! Same w. R. Pos! 

6. Arms sidew. — lift! T. to L. — bend! 
Upw. — str. Same to R. Pos! 



—63— 

Lesson XXXVI. 

1. Raise arms forw. — 1! Fling sidew. — 
2! Forw.— 3! Pos.— 4! 1, 2, 3, 4! 

2. Arms upw. — bend! Str. L. arm upw. 
and R. arm sidews. — 1, 2! Change arms — 1, 
2! Arms — bend! Pos! 

3. Hands backw. — grasp! Head to L. — 
bend! Upw. — str! Same to R. Head backw. 
bend! Upw. — str. Pos! 

4. Bend knees and make a circle overhead 
— 1! 2! 

5. Repeat 5 and 6 of last week's lesson. 
6. 



—64— 

GRADES III AND IV. 

In the the third and fourth grades we be- 
gin the changing of seats for exercise. In 
these grades the different facings should be 
used as introductions to each lesson. 



Lesson I. 

1. Hands on hips — place! Feet — close! 
Foot — open! Ij 2! Pos! 

2. Arms sidew. — lift! Close and open 
hands — 1, 2! Pos! 

3. Hands backw. — grasp! Head backw.— 
hend! Upw. — str! Pos! 

4. Hands on hips — place! Heels — lift! 
Knees — bend! Knees — str! Heels — sink! 
Pos! 

5. Hands on hips — place! T. to L. — turn! 
Forw. — turn! Same to R. Pos! 

6. Arms upw. — bend! Arm stretching 
sidew. w. breathing — 1! 2! Pos! 



-65- 



Lesson II. 

1. Raise arms forw. — 1 ! Fling arms 
sidew.— 2! Forw.— 3! Pos!— 4! 1,2,3,4. 

2. Arms forw. — bend! Fling L. arm 
sidew. and turn head to L. — 1, 2! Same to 
R.— 3, 4! Pos! 

3. Hands on hips — place! T. backw. — 
bend! Upw. — str! Pos! 

4. Hands on hips — place! T. forw. — bend! 
Upw. — str! Pos! 

5. Prep, to jump.— 1, 2, 3, 4! 1, 2 3, 4! 

6. Arms forw. — bend! Arm flinging 
sidew. w. breathing — 1! 2! Pos! 



Lesson III. 

1. Arms upw. — bend! Arm stretching 
upw. and downw. — 1 2, 3 4! Pos! 

2. Arms upw. — bend! Str. L. arm sidew. 
and turn head to L. — 1, 2! Same to R. — 3, 
4! Pos! 

3. Arms backw. — fold! T. backw. — bend! 
Upw. — str! Pos! 

4. Arms backw. — fold! T. forw. — bend! 
Upw. — str! Pos! 

5. Raise arms sidew. and bend knees — 1! 
2! 

6. Arms upw. — bend! Arm stretching 
sidew. w. breathing — 1! 2! Pos! 



—66— 

Lesson IV. 

1. Arms upw. — bend! Str. arms upw. and 
raise heels — 1! 2! Pos! 

2. Hands backw. — grasp! Head to L. — 
bend! Upw. — str! Same to R. Pos! 

3. Hands on hips and L. foot sidew. — 
place! T. backw. — bend! Upw. — str! Pos! 

4. Hands on hips — place! T. forw. — 
bend! Upw. — str! Pos! 

5. Arms backw. — fold! T. to L. — bend! . 
Upw. — str! Same to R. Pos! 

6. Arms forw. — bend! Arm flinging 
sidew. w. breathing — 1! 2! Pos! 



Lesson V. 

1. Arms upw. — bend! Str. arms sidew. 
and upw.— 1 2, 3 4! Pos! 

2. Arms forw. — bend! Fling L. arm 
sidew. and turn head to L. — 1, 2 ! Same w. R. 
—3, 4! Pos! 

3. Hands on hips and L. foot sidew. — 
place! Bend T. backward and downw. touch- 
ing floor on 3rd. count — 1, 2, 3, 4! Pos! 

4. Raise arms sidew. and bend knees — 1! 
2! 

5. Arms backw. — fold! T. to L. — turn! 
Forw. — turn! Same to R. Pos! 

6. Arm raising sidew. upw. w. breathing — 
1! 2! 



—67— 

Lesson VI. 

1. Arms upw. — bend! Alt. arm stretching 
upw. L. first — 1! 2! R. arm — bend!, Pos! 

2. Arms upw. — bend! Arm stretching 
sidew. w. head bending backw. — 1! 2! Pos! 

3. Arms backw. fold and L. foot sidew. — 
place! T. backw. — bend! Upw. — str! T. 
forw. — bend! Upw. — str! Pos! 

4. Hands backw. — grasp! L. knee upw. — 
bend! Change feet — 1! 2! Foot downw. — 
place! Pos! 

5. Hands on hips and L. foot sidew. — 
place! T. to L. — bend! Upw. — str! Same to 
R. Pos! 

6. Arms sidew. — lift! Hands^ — turn! Arms 
raise — breathe in; lower — breathe out! Hands 
— turn! Pos! 



Lesson VII. 

1. Raise arms forw. — 1! Fling arms 
lidew.— 2! Forw.— 3! Pos.— 4! 1, 2, 3, 4! 

2. Arm raising sidew. w. head turning L. 
and R.— 1, 2, 3, 4! 

3. Bend arms forw. and T. backw. — 1! 
Pos. — 2! Bend arms and T. forw. — 3! Pos. 
—4! 1, 2, 3, 4! 

4. Raise arms sidew. and L. leg backw. — 
1, 2! Same w. R.— 3, 4! 



—68— 

5. Hands on hips and left foot sidew. — 
place! T. to L. — turn! Forw. — turn! Same 
to R. Pos! 

6. Repeat the breathing exercise of last 
lesson. 



Lesson VIII. 

1. L. arm upw. — fling! Change arms — 1! 
2! Pos! 

2. Hands backw. — grasp! Head to L. — 
bend! Upw. — str! Same to R. Pos! 

3. Fold arms backw. — 1! Bend T. backw. 
— 2! Ret. to pos. — 3! 4! Same bending 
forw. on second count. 

4. Bend arms forw. and raise heels — 1! 
Fling arms sidew. and bend knees — 2! Ret. to 
pos.— 3 ! 4 ! 

5. Arms backw. fold and L. foot sidew. — 
place! T. to L. — bend! Upw. — str! Same 
to R. Pos! 

6. Arms forw. upw. raise — breathe in; 
sidew. downw. lower — breathe out! 



Lesson IX. 

1. Arms upw. — bend! L. arm upw. and R. 
arm sidew. — str! Change arms — 1! 2! Arms 
— bend! Pos! 



—69— 

2. Arm raising sidew. w. head bending 
backw.— 1 ! 2 ! 

3. Bend arms forw. and T. backw. — 1! 
Pos!— 2! Bend arms and T. forw.— 3! Pos. 
—4! 1, 2, 3, 4! 

4. Bend arms upw. and raise heels — 1 ! 
Str. arms sidew. and bend knees — 2! Ret. to 
pos.— 3! 4! 1, 2, 3, 4! 

5. Arms backw. fold and L. foot sidew. — 
place! T. to L. — turn! Forw. — turn! Same 
to Pw. Pos! 

6. Repeat last week's breathing exercise. 



Lesson X. 

1. Raise arms sidew. — 1 ! Forw. — 2 ! Fling 
sidew.— 3! Pos.— 4! 1, 2, 3, 4! 

2. Hands backw. — grasp! Head bending 
forw. and backw. — 1^ 2, 3, 4! Pos! 

3. Hands on hips and L. foot sidew. — 
place! Bend T. backw. and forw. touching 
floor on 3rd. count— 1, 2, 3, 4! Pos! 

4. Hands on hips — place! L. knee upw. — 
bend! Knee backw. — str! Bend! 1, 2! 
Same w. R. Foot downw. — place! Pos! 

5. Raise arms sidew. — 1 ! Turn T. to L. 
and swing R. arm to L. — 2! Ret. to pos. — 
3! 4! Same to R. 

6. Arm raising sidew. upw. w. deep 
breathing — 1 ! 2 ! 



—70— 

Lesson XI. 

1. Raise arms forw. — 1! Fling sidew. — 
2! Forw.— 3! Pos.— 4! 1,2,3,4! 

2. Arms upw. — bend! Alt. arm stretch- 
ing sidew. w. head turning L. and R. — 1! 2! 
Head forw. turn and R. arm — bend! Pos! 

3. Bend arms forw. — 1 ! Bend T. backw.— 
2! Ret. to pos. — 3! 4! Same, but bend 
forw. on the second count. 

4. Arms sidew. and heels raise — 1! Arm 
upw. and knees bend — 2! Ret. to pos. — 3! 4! 
1,2,3,4! 

5. Hands on hips — 1! Bend T. to L. and 
curve R. arm overhead — 2! Ret. to pos. — 3! 
4 ! Same bending T. to R.— 1, 2, 3, 4 ! 

6. Repeat last week's breathing exercise. 



Lesson XII. 

1. Raise arms sidew. — 1! Upw. — 2! 
Lower sidew.— 3! Pos.— 4! 1, 2, 3, 4! 

2. Arms forw. — bend! Arm flinging 
sidew. w. head bending backw. — 1! 2! Pos! 

3. Fold arms backw. — 1! Bend T. backw. 
— 2! Ret. to pos. — 3! 4! Same bending 
forw. on second count. 

4. Hands on hips — place! L. knee upw. 
— bend! Knee backw. — str! Bend! 1, 2! 



—71— 

Change feet — 1! 2! Same w. R. Foot 
downw. — place! Post 

5. Bend T. to L. and R. and raise arms to 
circle over head — 1, 2, 3, 4! 

6. Arms sidew. — lift! Arm circling w. 
breathing — 1 ! 2 ! Pos ! 



Lesson XIII. 

1. Arms upw. — bend! Arm stretching 
upw. and forw. — 1 2, 3 4! Pos! 

2. Raise arms sidew. — 1 ! Make circle 
over head and bend head backw. — 2! Ret. to 
pos.— 3! 4! 1, 2, 3, 4! 

3. Place hands on hips and L. foot sidew. 
— 1! Bend T. backw.— 2! Ret. to pos.— 3! 
4! Same w. R. foot, then bend forw. 

Note. The backward bending should be 
done with each foot before the forward bend- 
ing is taken. 

4. Bend arnls upw. and raise heels — 1 ! 
Str. arms sidew. and bend knees — 2! Ret. to 
pos.— 3! 4! 1, 2, 3, 4! 

5. Raise arms and place L. foot sidew. — 
1! Turn T. to L. and swing R. arm to L. — 
2! Ret. to pos.— 3! 4! Same to R. 

6. Repeat last week's breathing exercise. 



—72— 

Lesson XIV. 

1. L. arm upw. — fig! Change arms — 112! 
Pos! 

2. Raise arms f orw. — 1 ! Fling L. arm 
sidew. and turn head to L. — 2! Ret. to pos. — 
3! 4! Same to R.— 1, 2, 3, 4! 

3. Raise arms sidew. — 1 ! Bend arms 
forw. and T. backw. — 2! Ret. to pos. — 3! 4! 
Same bending T. forw. 

4. Hands backw. — grasp! L. foot forw. — 
place! L. knee — bend! Sir! 1, 2! Change 
feet— 1! 2! Same w. R. Pos! 

5. Place hands on hips and L. foot sidew. 
— 1! Bend T. to L. and curve R. arm over 
head — 2! Ret. to pos. — 3! 4! Same bending 
R. 

6. Arms sidew. and heels raise — breathe 
in; lower — breathe out! 



Lesson XV. . 

1. Arms upw. — bend! Arm scretch"ng 
sidew. and forw. — 1 2, 3 4! Pos! 

2. Arm raising sidew. w. head bending 
backw.— 1 ! 2 ! 

3. Raise arms and place L. foot sidew. — 1! 
Bend arms forw. and T. backw. — 2! Ret. to 



—73— 

pos. — 3! 4! Same w. R. foot. Same bending 
T. forw. 

4. Hands on hips and L. foot forw. — 
place! Raise arms forw. — 1! Fling arms 
sidew. and bend L. knee — 2! Ret. to pos. — 
3! 4! Change feet — 1! 2! Repeat exercise 
bending R. knee.— 1, 2, 3, 4! Pos! 

5. Place hands on hips and L. foot sidew. — 
1! Bend T. to L. and make circle overhead — 
2! Ret. to pos.— 3! 4! Same to R. Pos! 

6. Repeat last week's breathing exercise. 



Lesson XVI. 

1. Raise arms forw. — 1! Fling upw. — 2! 
Ret. to pos.— 3! 4! 1, 2, 3, 4! 

2. Hands backw. — grasp! Head to L. — 
bend! Upw. — str! Same to R. Head backw. 
bend! Upw. — str! Pos! 

3. Bend arms forw. — 1! Fling arms 
sidew. and bend T. backw. — 2! Ret. to pos. 
— 3 ! 4 ! Same bending forw. 

4. Hands on hips — place! Feet sidew. 
place— 1! 2! L. knee— 6e7id/ Str! 1, 2! 
Same w. R. Feet together place — 1! 2! Pos! 

5. Turn T. to L. and raise arms forw. — 1! 
Pos.— 2! Same to R.— 3! 4! 

6. Arms sidew,— lift! Hands — turn! 



—74— 

Arms and heels raise — breathe in; lower- 
breathe out! 



Lesson XVII. 

1. Arms upward — bend! L. arm upw. R. 
arm forw. — str! Change arms — 1! 2! Arms 
— bend! Pos! 

2. Raise arms sidew. — 1! Make circle over 
head and bend head backw. — 2! Ret. to pos. 
—3! 4! 1, 2, 3, 4! 

3. Bend arms forw. and place L. foot 
sidew. — 1! Fling arms sidew. and bend T. 
backw. — 2! Ret. to pos. — 3! 4! Same w. R. 
foot sidew. Same bending forw. 

4. Hands on hips — place! Feet sidew. 
place — 1 ! 2 ! Bend arms upw. — 1 ! Str. 
arms sidew. and bend L. knee — 2! Ret. to 
pos. — 3! 4! Same bending R. knee. 

5. Place hands on hips and L. foot forw. 
— 1! Bend T. to* L. and curve R. arm over 
head— 2! Ret. to pos.— 3! 4! Same w. R. 
foot forw. 

6. Repeat last week's breathing exercise. 



Lesson XVIII. 

1. Raise arms forw.— 1! Fling upw. — 2! 
Lower sidew.— 3! Pos.— 4! 1, 2, 3, 4! 



—75— 

2. Raise arms sidew. and turn head to L. 
1! Pos. — 2! Same turning head to R. — 3! 
Pos.— 4! 1, 2, 3, 4! 

3. Raise arms sidew. and place L. foot 
forw. — 1! Bend arms forw. and T. backw. — 
2! Ret. to pos.— 3! 4! Same w. R. foot 
forw. Hands on hips — place! T. forw. — 
bend! Upw. — str! Pos! 

4. Raise arms and place L. foot forw. — 
1! Fling arms sidew. and bend L. knee — 2! 
Ret. to pos. — 3! 4! Same w. R. foot forw. 

5. Raise arms to circle overhead — 1 ! 
Bend T. to L.— 2! Ret. to pos.— 3! 4! 
Same to R. 

6. Arms forw. upw. and heels raise — 
breathe in; lower sidew. — breathe out! 



Lesson XIX. 

1. Heads on shoulders — place! Str. arms 
sidew. and upw. — 1 2, 3 4! Pos! 

2. Bend arms and place L. foot forw. — 1 ! 
Fling arms sidew. and bend T. backw. — 2! 
Ret. to pos. — 3! 4! Same w. R. foot forw. 
Arms backw. — fold! T. forw. — bend! Upw. 
— str! Pos! 

3. Bend arms upw. and raise heels — 1 1 
Str. arms upw. and bend knees — 2! Ret. to 
pos.— 3! 4! 1,2,3,4! 



—76— 

4. Arms sidew. — lift! T. half forw. — 
hend! Hands — turn! Turn back! 1, 2! T. 
upw. — str! Pos! 

5. Raise arms sidew. and place L. foot 
forw. — 1! Turn T. to L. and swing R. arm 
to L.— 2! Ret. to pos.— 3! 4! Same w. R. 
foot forw.— 1, 2, 3, 4! 

6. Repeat last week's breathing exercise. 



Lesson XX. 

1. Arms upw. — hend! L. arm forw. R. 
arm sidew. — str! Change arms — 1! 2! 
Arms — hend! Pos! 

2. Bend arms upw. — 1! Str. arms sidew. 
and bend T. backw.— 2! Ret. to pos.— 3! 4! 
Same but bend T. forw.— 1, 2, 3, 4! 

3. Bend arms and place L. foot forw. — 1! 
Fling arms sidew. and bend L. knee — 2! Ret. 
to pos.— 3! 4! Same w. R. foot— 1, 2, 3, 4! 

4. Arms sidew. — lift! T. half forw. — 
hend! Arm circling — 1! 2! T. upw. — str! 
Pos! 

5. Hands behind neck — place! T. to L. — 
turn! Forw. — turn! Same to R. Pos! 

6. Arms sidew. upw. and heels raise — 
hreathe in; lower — hreathe out! 



-77- 



Lesson XXI. 

1. Hands on shoulders — place! Str. arms 
forw. and upw. — 1 2, 3 4! Pos! 

2. Bend arms upw. and place L. foot 
sidew. — 1 ! Str. arms sidew. and bend T. 
backw. — 2! Ret. to pos. — 3! 4! Repeat w. 
R. foot sidew. Same bending forw. 

3. Raise arms and place L. foot forw. — 1! 
Fling arms upw. and bend L. knee — 2! Ret. 
to pos. — 3! 4! Same w. R. foot. 

4. Arms forw. — hend! T. half forw. — 
bend! Arm flinging sidew. — 1! 2! T. upw. 
— str! Pos! 

5. Hands behind neck — place! T. to L. — 
bend! Upw. — str! Same to R. Pos! 

6. Repeat last week^s breathing exercise. 



Lesson XXII. 

1. Arm flinging upw. — 1! 2! 

2. Hands on shoulders — place! T. backw. 
— bend! Upw. — str! Pos! Hands on hips — 
place! T. forw. — bend! Upw. — str! Pos! 

3. Bend arms upw. and raise heels — 1 ! Str. 
arms forw. and bend knees — 2! Ret. to pos. 
—3! 4! 

4. Arms upw. — bend! T. half forw. — 
bend! Arm stretching sidew. — 1! 2! T. 
upw. — str! Pos! 



—78— 

5. Hands on hips and L. foot sidew. — 
place! Turn T. to L. and raise arms forw. — 
1! Turn T. forw. place hands on hips — 2! 
Same to R.— 3! 4! Pos! 

6. Arms forw. — bend! Arm flinging 
sidew. w. foot placing forw. and deep breath- 
ing— 1, 2, 3, 4! Pos! 



Lesson XXIII. 

1. Arm swimming — 1, 2 3! Pos! 

Note. At 1, the arms are bent forward 
with the fingers touching; at 2, the arms are 
extended forw. with the backs of the hands 
facing each other; at 3, the arms are flung to 
the side. The second and third count are 
blended together so that the movement will 
imitate the arm motion of swimming. 

2. Place hands on shoulders — 1! Bend T. 
backw. — 2! Ret. to pos. — 3! 4! Same bend- 
ing forw. but place hands on hips. — 
1, 2, 3, 4! 

3. Bend arms and L. knee upw. — 1! Str. 
arms sidew. and leg backw. — 2! Ret. to pos. 
—3! 4! Same w. R.— 1, 2, 3, 4! 

4. Arms to thrust — bend! Thrust arms 
forw. and touch-step forw., L. foot first — 1 2, 
3 4! Pos! 

5. Place hands behind neck — 1! Bend T. 



—79— 

to L.— 2! Ret. to pos.— 3! 4! Same to R. 
-1,2, 3,4! 

6. Repeat last week's breathing exercise. 



Lesson XXIV. 

1. Arms upw. — bend! Sir. arms upw. and 
raise heels — 1! 2! Pos! 

2. Hands on hips — place! Str. L. arm 
upw. — 1, 2! T. backw. — bend! Upw. — str! 
Change arms — 1! 2! Repeat backw. bending 
Pos! Hands on hips and L. foot sidew. — 
place! T. forw. — bend! Upw. — str! Pos! 

3. Hands backw. — grasp! Bend-knee-step 
forw. L. and R.— 1 2, 3 4! Pos! 

4. Arms to thrust — bend! Thrust arms 
sidew. and touch-step sidew. L. and R. — 1 2, 
3 4! Pos! 

5. Place hands behind neck — 1! Turn T. 
to L.— 2! Ret. to pos.— 3! 4! Same to R.— 
1, 2, 3, 4! 

6. Arms sidew. — lift! Hands — turn! 
Arms and heels raise — breathe in; lower — 
breathe out! Hands — turn! Pos! 



Lesson XXV. 

1. Arms upw. — bend! L. arm forw. R. 
arm sidew. — str! Change arms — 1! 2! 
Arms — bend! Pos! 



—80— 

2. Hands on hips and L. foot sidew. — - 
place! Str. R. arm upw. — 1, 2! T. backw. — 
bend! Upw. — str! Change arms and feet — 
1! 2! Repeat backw. bending. 

Use same forw. flexion as last week. 

3. Raise arms forw. and bend-knee-step 
torw.— 1! Pos.— 2! Same R.— 3! Pos.— 4! 

4. Hands on hips — place! T. half forw. — 
bend! Arm swimming — 1, 2 3! Hands oxi 
hips — place! T. upw. str! Pos! 

5. Bend arms upw. — 1! Str. arms sidew. 
and bend T. to L.— 2! Ret. to pos.— 3! 4!- 
Same to R.— 1, 2, 3, 4! 

6. Arms forw. bend and feet — close! T. 
to L. — turn! Arm flinging sidew. w. breath- 
ing — 1! 2! T. forw. — turn! Repeat, turning 
T. to R. Pos! 



Lesson XXVI. 

1. Raise arms sidew. — 1! Upw. — 2! Low- 
er sidew.— 3! Pos!— 4! 1, 2, 3, 4! 

2. Raise arms sidew. — 1! Upw. and bend 
T. backw.— 2! Ret. to pos.— 3! 4! 
Hands on hips — 1 ! Bend forw. and touch 
toes— 2! Ret. to pos.— 3! 4! 

3. Bend arms upw. and place L. foot 
forw. — 1! Str. arms upw. and bend L. knee — 
2! Ret. to pos.— 3! 4! 



—81— 

4. Arms sidew. — lift! T. half forw. — 
bend! Arm circling — 1! 2! T. upw. — str! 
Pos! 

5. Raise arms to circle overhead — 1! 
Bend T. to L.— 2! Ret. to pos!— 3! 4! 
Same to R.— 1, 2, 3, 4! 

6. Repeat last week's breathing exercise. 



Lesson XXVII. 

1. Hands on shoulders — place! Str. arms 
upw. and touch-step backw. L. and R. — 1 2, 
3 4! Pos! 

2. Raise arms forw. — 1! Upw. and bend 
T. backw.— 2! Ret. to pos.— 3! 4! Use 
forw. flexion of last lesson. 

3. Hands on hips — place! Bend-knee- 
step sidew. L. and R. — 1 2, 3 4! Pos! 

4. Arms upw. — bend! T. half forw. — 
bend! Alt. arm stretching upw. L. first — 1! 
2! R. arm — bend! Pos! 

5. Arms upw. — bend! Turn T. to L. and 
R. and str. arms forw. — 1 2, 3 4! Pos! 

6. Arms sidew. — lift! Arm circling w. 
breathing — 1! 2! Pos! 



—82— 

Lesson XXVIII. 

1. Raise arms sidew. L. and R. — 1 2, 3 4 ! 

2. Hands on hips and L. foot forw. — 
place! Str. R. arm upw. — 1 2! T. backw. — 
bend! Upw. — str! Change arms and feet — 
1! 2! Repeat backw. bending. Pos! Bend 
T. forw. and touch toes — 1! Pos. 2! 

3. Bend arms to thrust and raise heels- 
1! Thrust forw. and bend knees — 2! Ret. to 
pos.— 3 ! 4 ! 

4. Arms upw. — bend! T. half forw.- 
hend! L. arm sidew. R. arm upw. — str! 
Change arms — 1! 2! Arms — bend! T. upw. 
— str! Pos! 

5. Bend arms forw. — 1! Fling arms 
sidew. and bend T. to L. — 2! Ret. to pos.- 
3! 4! Same to R.— 1, 2, 3, 4! 

6. Arms sidew. — lift! Hands — tu'rn! 
Arms and heels raise — breathe in; lower- 
breathe out! Hands — turn! Pos! 



Lesson XXIX. 

1. Raise arms sidew. left — 1! Upw. — 2! 
Ret. to pos. — 3! 4! Same raising arms sidew. 
R.— 1, 2, 3, 4! 

2. Raise arms sidew. — 1 ! Place hands on 
hips and bend T. backw. — 2! Ret. to pos. — 
3! 4! Same bending forw.— 1, 2, 3, 41 



-83- 



3. Bend arms upw. — 1 ! Str. arms sidew. 
and bend-knee-step sidew. L. — 2! Ret. to pos. 
—3! 4! Same R.— 1, 2, 3, 4! 

4. Arms upw. — bend! T. half forw. — 
bend! Alt. arm stretching sidew. palms up — 
1! 2! R. arm — bend! T. upw. — str! Pos! 

5. Place hands behind neck and L. foot 
sidew.— 1 ! Bend T. to L.— 2 ! Ret. to pos.— 
3! 4! Same to R.— 1, 2, 3, 4! 

6. Feet — close! T. to L. — turn! Arms 
sidew. raise — breathe in; lower — breathe out! 
T. forw. — turn! Repeat to R. side. Feet 
— open! 



Lesson XXX. 

1. Bend arms to thrust — 1 ! Thrust forw. — 
2! Ret. to pos.— 3! 4! 

2. Place hands on shoulders — 1 ! Bend T. 
backw. — 2! Ret. to pos. — 3! 4! Arms 
backw. — fold! T. backw. — bend! Upw. — str! 
Pos! 

3. Raise arms sidew. L. and R. and bend- 
knee-step sidew. L. and R. — 1 2, 3 4! 

4. Raise arms and place L. foot forw. — 1! 
JBend L. knee and fling arms upw. — 2! Ret. 
to pos.— 3! 4! Same w. R. foot— 1, 2, 3, 4! 

5. Place hands behind neck and L. foot 
sidew.— 1! Turn T. to L.— 2! Ret. to pos.— 
3! 4! Same to R.— 1, 2, 3, 4! 



—84— 

6. Arms forw. — bend! Arm flinging sidew. 
w. foot placing forw. and deep breathing — 
1 2, 3 4! Pos! 



Lesson XXXI. 

1. Raise arms sidew. — 1! Upw. and clap 
hands overhead — 2! Ret. to pos. — 3! 4! 

2. Raise arms forw. — 1! Upw. and bend 
T. backw.— 2! Ret. to pos.— 3! 4! Arms 
backw. fold and L. foot sidew. — place! T. 
forw. — bend! Upw. — str! Pes! 

3. Raise arms sidew. and bend-knee-step 
sidew. L. — 1 ! Raise arms upw. bring feet to- 
gether — 2! Ret. to pos. — 3! 4! Same to 
the R.— 1, 2, 3, 4! 

4. Arms forw. — bend! T. half forw. — 
bend! Arm flinging sidew. w. head turning L. 
and R.— 1 2, 3 4! T. upw,— str! Pos! 

5. Bend T. to L. and R. and raise arms to 
circle over head — 1 2, 3 4! 

6. Arms sidew. — lift! Arm circling w. 
breathing — 1! 2! Pos! 



Lesson XXXII. 

1. Hands on shoulders — place! Str. arms 
sidew. and upw. — 1 2, 3 4! Pos! 



—85— 

2. Hands on hips and L. foot forw. — 
place! Str. R. arm upw. — 1 2! T. backw. — 
bend! Upw. — str! Change arms and feet — 
1! 2! Repeat exercise. Pos! Bend T. forw. 
and touch toes — 1! Pos. — 2! 

3. Bend arms to thrust and raise heels — 
1! Thrust upw. and bend knees — 2! Ret. to 
pos.— 3 ! 4 ! 

4. Raise arms and place L. foot sidew. — 
1 ! Bend L. knee and raise arms upw. — 2 ! 
Ret. to pos.— 3! 4! Same w. R.— 1, 2, 3, 4! 

5. Place hands behind neck and L. foot 
f orw.— 1 ! Benci T. to L.— 2 ! Ret. to pos.— 
3! 4! Same to R.— 1, 2, 3, 4! 

6. Feet — close! T. to L. — turn! Arms 
forw. upw. raise — breathe in; sidew. downw. 
lower — breathe out! T. forw. — turn! Repeat 
to R. side. Feet — open! 



Lesson XXXIII. 

1. Arms to thrust — bend! Thrust arms 
forw. and sidew. — 1 2, 3 4! Pos! 

2. Place hands on shoulders — 1! Bend T. 
backw. and str. arms sidew. — 2! Ret. to pos. 
— 3! 4! Bend T. downw. and touch toes — 1! 
Pos.— 2 ! 

3. Bend arms and raise L. knee upw. — 1! 
Str. arms and L. knee forw. — 2! Ret. to pos. 



—86— 

—3! 4! Same w. R.— 1, 2, 3, 4! 

4. Arms upw. — bend! T. half forw. — 
bend! Str. arm.s upw. — 1, 2! T. upw. — str! 
Pos! 

5. Raise arms sidew. and place L. foot 
forw. — 1! Turn T. to L. and swing R. arm 
to L.— 2! Ret. to pos.— 3! 4! Same to R, 
-1, 2, 3, 4! 

6. Arms forw. upw. and heels raise— 
breathe in; lower sidew. downw. — breathe 
out! 

Lesson XXXIV. 

1. Raise arms sidew. L. — 1! Upw. — 2! 
Lower sidew. R. — 3! Pos. — 4! 

2. Bend arms to thrust — 1! Thrust upw. 
and bend T. backw.— 2! Ret. to pos.— 3! 4! 
1,2, 3, 4! 

3. Same bending forw. and thrusting 
downw. — 1, 2, 3, 4! 

4. Hands on shoulders — place! Str. arms 
forw. and raise L. and R. leg forw. — 1 2, 3 4! 
Pos! 

5. Place hands behind neck and L. foot 
forw.— 1! Turn T. to L.— 2! Ret. to pos.— 
3! 4! Same to R.— 1, 2, 3, 4! 

6. Arms sidew. — lift! Hands — turn! 
Arms and heels raise — breathe in; lower — 
breathe out! Hands — turn! Pos J 



—87— 

Lesson XXXV. 

1. Raise arms forw. upw. — 1! Pos! — 2! 
Raise arms sidew. upw. — 3! Pos. — 4! 

2. Place hands on shoulders and L. foot 
sidew. — 1! Bend T. backw. and sir. arms 
upw. — 2! Ret. to pos. — 3! 4! Same bend- 
ing forw. and touching floor. 

3. Raise arms sidew. L. and bend-knee- 
step sidew. L. — 1 ! Raise arms upw. and 
bring feet together — 2! Ret. to pos. — 3! 4! 
Same to R.— 1, 2, 3, 4! 

4. Arms sidew. — lift! T. half forw. — 
bend! Arm circling — 1! 2! T. upw. — str! 
Pos! 

5. Bend arms to thrust — 1! Turn T. to L. 
and thrust arms forw. — 2! Ret. to pos. — 3! 
4! Same to R.— 1, 2, 3, 4! 

6. Arms sidew. upw. and heels raise — 
breathe in; lower — breathe out! 



Lesson XXXVL 

1. Arms upw. — bend! Str. arms sidew. 
and upw.— 1 2, 3 4! Pos! 

2. Arms to thrust — bend! Bend T. backw. 
and forw. and thrust upw. and downw. — 1 2, 
3 4! Pos! 



—88— 

3. Place hands on shoulders— 1! Str 
arms upw. and bend knees_2! Ket. to pos.— 
3! 4! 

4. Arms sidew. —lift! T. half forw.— 
bend! Rands—turn! Avms— lift! Sink! 
II 2! Ua^nds— turn! T. upw.— str! Pos! 

5. Arms to thrust— 6e^c^/ Thrust arms 
sidew. and bend T. to L. and R.— 1 2, 3 4T 
Pos! / * 

. ^- Feet— cZose/ T. to L.—tum! Arms 
sidew. upw. raise— breathe in; lower— 
breathe out! T. iorw.-turn! Repeat to R. 
Feet — open! 



GRADES V. AND VI. 

Besides the facings and changing seats, in 
these grades, we have the different march 
steps added as introductory movements. 



Lesson I. 

1. Hands on hips — place! Foot placing 
forw. beginning w. L. — 1 2, 3 4! Pos! 

2. Arm raising sidew. with head bending 
backw.— 1! 2! 

3. Hands on hips — place! T. backw. — 
bend! Upw. — str! T. forw. — bend! Upw. — 
str! Pos! 

4. Bend arms forw. and raise heels — 1! 
Fling arms sidew. and bend knees — 2! Ret. 
to pos.— 3! 4! 

5. Hands on hips — place! T. to L. — 
bend! Upw. — str! Same to R. Pos! 

6. Arms forw. — bend! Arm flinging sidew. 
w. breathing — 1! 2! Pos! 



Lesson II. 

1. Raise arms forw. and touch-step forw. 
L. and R.— 1 2, 3 4! 

2. Raise arms sidew. — 1! Bend T. backw. 



—90— 

and arms forw. — 2! Ret. to pos. — 3! 41 
Same bending forw. — 1^ 2, 3, 4! 

3. Fling arms upw. and raise heels — 1! 
Pos. — 2! Raise arms sidew. and bend knees — 
3! Pos.— 4! 1,2,3,4! 

4. Arms sidew. — lift! T. half forw. — 
hend! Hands— fwn.^ Turn back! 1! 2! T. 
upw. — str! Pos! 

5. Raise arms sidew. — 1 ! Bend T. to L. and 
make circle overhead — 2! Ret. to>. pos. — 3! 
4! Same to R.— 1, 2, 3, 4! 

6. Arms sidew. — lift! Hands — turn! 
Arms raise — breathe in; lower — breathe out! 
Hands — turn ! Pos ! 



Lesson III. 

1. Arms upw. — bend! Arm stretching 
sidew. w. foot placing forw. L. and R. — 1, 2, 
3, 4! Pos! 

2. Raise arms and place L. foot sidew. — 
1! Bend arms forw. and T. backw. — 2! Ret. 
to pos. — 3! 4! Same bending forw. 

3. Fling arms upw. and raise L. and R. 
leg backw.— 1, 2, 3, 4! Pos! 

4. Raise arms sidew. upw. w. bend-knee- 
step sidew. L. and R. — 1 2, 3 4! 

5. Hands behind neck — place! T, to L. — 
turn! Forw. — turn. Same to R. Pos! 



-91- 



6. Arms forw. upw. raise — breathe in; 
sidew. downw. lower — breathe out! 



Lesson IV. 

1. Arms upw. — bend! Arm stretching 
upw. w. foot placing forw. L. and R. — 1, 2, 3, 
4! Pos! 

2. Bend arms forw. — 1! Fling arms sidew. 
and bend T. back.— 2! Ret. to pos.— 3! 4! 
Arms backw. — fold! T. forw. — bend! Upw. 
— str! Pos! 

3. Raise arms sidew. L. and R. and bend- 
knee-step sidew. L. and R. — 1, 2, 3, 4! 

4. Arms sidew. — lift! T. half forw. — 
bend! Arm circling — 1! 2! T. Upw. — str! 
Pos! 

5. Hands on hips — place! Bend T. to L. 
and raise R. arm to circle overhead — 1! Pos! 
—2! Same to R.— 3! 4! Pos! 

6. Arms sidew. upw. raise — breathe in; 
lower — breathe out! 



Lesson V. 

1. Raise arms sidew. L. and R. and touch- 
step sidew. L. and R. — 1 2, 3 4! 

2. Bend arms and place L. foot forw. — 1! 



-92- 



Fling arms sidew. and bend T. backw. — 2! 
Ret. to pos.— 3! 4! Same w. R. foot. Bend 
T. forw. and touch toes — 1! Pos! 2! 

3. Arms upw. — hend! Arm stretching 
sidew. w. bend-knee-step sidew. L. and R. — 
1,2,3,4! Pos! 

4. Arms /orw. — hend! T. half forw. — 
hend! Arm flinging sidew. — 1! 2! T. upw. 
— str! Pos! 

5. Raise arms sidew. and place L. foot 
forw. — 1! Turn T. to L. and swing R. arm 
to L.— 2! Ret. to pos.— 3! 4! Same to R. - 

6. Arms sidew. — lift! Arm circling w. 
breathing— 1 ! 2 ! Pos ! 



Lesson VI. 

1. Arms forw. — hend! Arm flinging sidew. 
w. head bending backw. — 1! 2! Pos! 

2. Bend arms upw. and place L. foot forw. 
— 1! Str. arms sidew. and bend T. backw. — 
2! Ret. to pos. — 3! 4! Fold arms backw. — 
1! Bend T. forw.— 2! Ret. to pos.— 3! 4! 
1, 2, 3, 4! 

3. Arm raising sidew. w. Alt. knee bend- 
ing upw. beginning w. L.- — 1 2, 3 4! 

4. Arms upw. — hend! Str. arms upw. and 
bend-knee-step forw. L. and R. — 1 2, 3 4! 
Pos! 



—93— 

5. Hands on shoulders and L. foot sidew. 
— place! T. to L. — bend! Upw. — str! Same 
to R. Pos! 

6. Arms sidew. — lift! Hands — turn! 
Arms and heels raise — breathe in; lower — 
breathe out! Hands — turn! Pos! 



Lesson VII. 

1. Arm raising sidew. w. foot placing 
forw. L. and R.— 1 2, 3 4! 

2. Hands on hips — place! Str. L. arm 
upw. — 1 2! T. backw. — bend! Upw. — str! 
Change arms — 1! 2! Repeat backw. bend- 
ing. Place hands on hips — 1 ! Bend T. forw. 
and touch toes — 2 ! Ret. to pos. — 3 ! 4 ! 

3. Arms upw. — bend! Str. arms upw. 
and raise L. and R. leg backw. — 1 2, 3 4! Pos! 

4. Arms upw. — bend! T. half forw. — 
bend! Arm stretching sidew. and backw. — 1 
2, 3 4! T. \x^v7,—str! Pos! 

5. Place hands on hips and L. foot sidew. 
— 1! Bend T. to L. and make circle overhead 
—2! Ret. to pos.— 3! 4! Same to R. 

6. Repeat last week's breathing exercise. 



—94— 

Lesson VIII. 

1. Arms upw. — bend! Arm stretching 
sidew. and upw. — 1 2, 3 4! Pos! 

2. Raise arms sidew. and place L. foot 
forw. — 1! Bend T. backw. — 2! Ret. to pos. 
— 3! 4! Repeat forw. bending of last week. 

3. Raise arms sidew. L. and bend-knee- 
step sidew. L. — 1! Raise arms upw. and 
bring feet together — 2! Ret. to pos. — :3! 4! 
Same to R.— 1, 2, 3, 4! 

4. Hands on hips — place! T. half forw.— 
bend! Arm swimming — 1, 2 3! T. upw. — 
str! Pos! 

5. Place hands behind neck and L. foot 
forw.— 1! Turn T. to L.— 2! Ret. to pos.— 
3! 4! Same to R.— 1, 2, 3, 4! 

6. Arms forw. upw. and heels raise — 
breathe in; lower sidew. downw. — breathe 
out! 



Lesson IX. 

1. Arms upw. — bend! Arm stretching 
sidew. w. head turning L. and R. — 1, 2, 3, 4! 
Pos! 

2. Hands on hips and L. foot forw. — 
place! Str. R. arm upw. — 1 2! T, backw. — 
bend! Upw. — str! Change arms and feet — 
1! 2! Repeat backw. bending Pos! Bend 



—95— 

arms upw. — 1! Str. forw. and bend T. 
downw.— 2! Ret. to pos.— 3 ! 4! 

3. Arms upw. — hend! Str. arms forw. 
and bend L. and R. knee upw. — 1 2, 3 4! Pos! 

4. Raise arms forw. — 1 ! Fling upw. and 
raise L. leg backw. — 2! Ret. to pos. — 3! 4! 
Same w. R.— 1, 2, 3, 4! 

5. Place hands on hips and L. foot forw. — 
1 ! Bend T. to L. and make circle overhead — 
2— Ret. to pos.— 3! 4! Same w. R. 

6. Repeat last week's breathing exercise. 



Lesson X. 

1. Arms upw. — hend! Alt. arm stretch- 
ing upw. beginning w. L. — 1 ! 2 ! R. arm — 
hend! Pos! 

2. Bend arms upw.— 1 ! Str. arms upw. 
and bend T. backw.— 2! Ret. to pos.— 3! 4! 
Same bending forw. and stretching arms, 
downw. — 1 2, 3, 4! 

3. Bend arms upw. and touch-step forw. 
L. — 1! Str. arms sidew. and raise L. leg 
backw. — 2! Ret. to pos. — 3! 4! Same rais- 
ing R. leg— 1, 2, 3, 4! 

4. Arms forw. — bend! T. half forw. — 
hend! Arm flinging sidew. w. head turning 
L. and R.^1 2 3 4! T. Upw.— str .^ Pos! 

5. Bend arms upw. — 1! Turn T. to L. 



—96— 

and str. arms forw. — 2! Ret. to pos. — 3! 4!- 
Same to R.— 1, 2, 3, 4! 

6. Arms sidew. upw. and heels raise 

breathe in; lower — breathe out! 



Lesson XI. 

1. Arm raising sidew. w. head bending 
backw.— 1 ! 2 ! 

2. Raise arms sidew. — 1! Place hands on 
shoulders and bend T. backw. — 2! Ret. to 
pos. — 3! 4! Fold arms backw. and place L. 
foot sidew.— 1! Bend T. forw.— 2! Ret. to 
pos.— 3 ! 4 ! 

3. Bend arms upw. and touch-step forw. L. 
— 1! Str. arms sidew. and bend L. knee upw. 
—2 ! Ret. to pos.— 3 ! 4 ! Sam^e w. R . knee 
—1, 2, 3, 4! 

4. Raise arms and place L. foot forw. — 1! 
Bend L. knee and fling arms sidew. — 2! Ret. 
to pos.— 3! 4! Same w. R.— 1, 2, 3, 4! 

5. Raise arms sidew. and place L. foot 
forw. — 1! Bend T. to L. and make circle over- 
head— 2! Ret. to pos.— 3! 4! Same to R. 
-1, 2, 3, 4! 

6. Repeat last week's breathing exercise. 



—97— 

Lesson XII. 

1. Str. L. arm upw. and R. arm sidew. — 1! 
2! Change arms— 1! 2! Pos! 

2. Place hands on shoulders and L. foot 
sidew. — 1! Bend T. backw. and str. arms 
sidew. — 2! Ret. to pos. — 3! 4! Same bend- 
ing forw., but str. arms downw. and touch 
toes— 1, 2, 3, 4! 

3. Arms upw. — hend! Str. arms forw. 
and touch-step forw. L. — 1 2! Str. arms upw. 
and touch-step backw. \,. — 3 4! Same R. — 
12,3 4! Pos! 

4. Bend arms upw. and place L. foot forw. 
— 1! Str. arms upw. and bend L. knee — 2! 
Ret. to pos.— 3! 4! Same R. 

5. Place hands on shoulders and L. foot 
forw.— 1! Turn T. to L.— 2! Ret. to pos.— 
3! 4! Same R.— 1, 2, 3, 4! 

6. Arms forw. — hend! Arm flinging 
sidew. w. foot placing forw. and deep breath- 
ing— 1 2, 3 4! Pos! 



Lesson XIII. 

1. Arms forw. — hend! Arm flinging 
sidew. w. foot placing forw. L. and R. — 1 2, 
3 4! Pos! 

2. Bend arms upw. and place L. foot sidew. 
— 1! Bend T. backw. and str. arms upw. — 2! 



—98— 

Ret. to pos. — 3! 4! Same bending forw., but 
stretch arms downw. 

3. Raise arms sidew. and raise heels^ — 1! 
Raise arms upw. and bend knees^ — 2! Ret. to 
pos.— 3 ! 4 ! 

4. Arms upw. — bend! T. half forw. — 
bend! Alt. arm stretching upw. beginning 
w. L. — 1! 2! R. arm — bend! T. upw. — str! 
Pos! 

5. Raise arms sidew. — 1! Place hands be- 
hind neck and bend T. to L. — 2! Ret. to pos. 
—3! 4! Same bending R.— 1, 2, 3, 4! 

6. Repeat last week's breathing exercise. 



Lesson XIV. 

1. Raise arms forw. and touch-step forw. 
L. — 1! Fling arms upw. and touch-step 
backw. L. — 2! Ret. to pos. — 3! 4! Same w. 
R.— 1, 2, 3, 4! 

2. Hands on hips and L. foot forw. — 
place! Str. R. arm upw. — 1, 2! T. backw. — 
bend! Upw. — str! Change arms and feet — 
l! 2! Repeat backw. bending. Place hands 
on shoulders — 1! Bend T. forw. and touch 
toes— 2! Ret. to pos.— 3! 4! 

3. Raise arms forw. and bend-knee-step 
forw. L. — 1! Fling arms sidew. — 2! Ret. to 
pos.— 3! 4! Same R.— 1, 2, 3, 4! 



—99— 

4. Arms sidew.— lift! T. half forw.— 
bend! — Arm circling — 1! 2! T. upw. — str! 
Pos! 

5. Place hands on shoulders — 1! Turn T. 
to L. and str. arms forw. — 2! Ret. to pos. — 
3! 4! Same to R.— 1, 2, 3, 4! 

6. Arms sidew. — lift! Hands — turn! 
Arms and heels raise — breathe in; lower — 
breathe out! Hands — turn! Pos! 



Lesson XV. 

1. Arm raising sidew. w. head turning L. 
and R.— 1 2, 3 4! 

2. Raise arms sidew. and place L. foot 
forw. — 1! Place hands on shoulders and bend 
T. backw.— 2! Ret. to pos.— 3! 4! Arms 
backw. — fold! T. forw. — bend! Upw. — str! 
Pos! 

3. Raise arms forw. and bend-knee-step 
forw. L. — 1! Fling arms upw. and bring 
feet together— 2! Ret. to pos.— 3! 4! Same 
w. R.— 1, 2, 3, 4! 

4. Raise arms forw. and place L. foot 
forw. — 1! Fling arms upw. and bend L. knee 
—2! Ret. to pos.— 3! 4! Same bending R. 
knee— 1, 2, 3, 4! 

5. Raise arms sidew. — 1! Bend T. to L. 



—100— 

and place hands on shoulders — 2! Ret. to 

pos.— 3! 4! Same to R.— 1, 2, 3, 4! ' 

6. Arms forw. bend and feet — close! T. 

to L. — turn! Arm flinging sidew. w. deep 

breathing — 1! 2! T. forw. — turn! Same to 
R. Pos! 



Lesson XVI. 

1. Hands on shoulders — place! Arm 
stretching sidew. and upw. — 1 2, 3 4! Pos! 

2. Arms sidew. — lift! T. backw. — bend! 
Upw. — str! Pos! Arms backw. — fold! T. 
forw. — bend! Upw. — str! Pos! 

3. Bend arms and L. knee upw. — 1! Str. 
arms sidew. and L. knee backw. — 2! Ret. to 
pos.— 3! 4! Same w. R. knee— 1, 2, 3, 4! 

4. Arms upw. — bend! T. half forw. — 
bend! AH. arm stretching upw. — 1! 2! R. 
arm — bend! T. upw. — str! Pos! 

5. Raise arms sidew. — 1! Upw. and bend 
T. to L. 2 ! Ret. to pos.— 3 ! 4 ! Same to R. 
-1, 2, 3, 4! 

6. Repeat last week's breathing exercise. 



Lesson XVIL 

1. Raise arms sidew. w. bend-knee-step 
sidew. L. — 1 ! Pos. — 2 ! Raise arms sidew. 



—101— 

upw. and raise heels — 3! Pos. — 4! Same w. 
bend-knee-step R. — 1, 2, 3, 4! 

2. Hands on hips — place! Raise heels — 
1 2! Bend T. backw.— 3 4! Same but bend 
T. forw.— 1 2, 3 4! Pos! 

3. Place hands on shoulders and raise 
heels — 1! Str. arms upw. and bend knees — 2! 
Ret. to pos.— 3! 4! 

4. Raise arms and place L. foot sidew. — 
1! Raise arms upw. and bend L. knee — 2! 
Ret. to pos. — 3! 4! Same w. R. foot. — 1, 2, 
3,4! 

5. Raise arms sidew. — 1! Turn T. to L. 
and place hands behind neck — 2! Ret. to 
pos.— 3! 4! Same to R.— 1, 2, 3, 4! 

6. Arms sidew. — lift! Arm circling w. 
breathing— 1! 2! Pos! 



Lesson XVIII. 

1. Raise arms sidew. L. and touch-step 
sidew. L. — 1! Raise arms upw. and bring 
feet together — ^^2! Ret. to pos. — 3! 4! Same 
w. R. foot— 1, 2, 3, 4! 

2. Hands on shoulders — place! Raise 
heels— 1 2! Bend T. backw.— 3 4! Pos! 
Place hands on hips — 1! Bend T. forw. and 
touch toes— 2! Ret. to pos.— 3! 4! 



—102— 

3. Hands on hips — place! Left foot forw. 
— lunge! Change feet — 1! 2! Pos! 

4. Hands on hips — place! T. half forw. — 
hend! Str. L. arm upw. R. arm sidew. — 1 2! 
Change arms — 1! 2! Hands on hips — 
place! T. upw. — str, Pos! 

5. Bend T. to L. and make circle overhead 
—1! Pos. 2! Same to R.— 3! 4! 

6. Arms forw. upw. and heels raise— 
breathe in; sidew. downw. lower — breathe out! 



Lesson XIX. 

1. Str. L. arm sidew. and R. arm forw. — 
1! 2! Change arms— 1 ! 2! Pos! 

2. Place hands on shoulders — 1! Str. 
arms upw. and bend T. backw. — 2! Ret. to 
pos. — 3! 4! Same bending forw. but 
stretching arms downw. — 1, 2, 3, 4! 

3. Raise arms sidew. and touch-step 
backw. L. — 1! Raise arms upw. and bend L. 
knee upw. — 2! Ret. to pos. — 3! 4! Same w. 
R.— 1, 2, 3, 4! 

4. Bend arms forw. — 1! Lunge forw. L. 
and fling arms sidew. — 2! Ret. to pos. — 3! 
4! Same R.— 1, 2, 3, 4! 

5. Bend arms upw. — 1! Str. arms sidew. 
and bend T. to L.— 2! Ret. to pos.— 3! 4! 
Same to R.— 1, 2, 3, 4! 



—103— 

6. Arms sidew. lift and feet — close! T. 
to L. — turn! Hands — turn! Arms raise — 
breathe in; lower — breathe out; T. forw. — 
turn! Same to R. Hands — turn! Pos! 



Lesson XX. 

1. Raise arms and L. leg forw. — 1! Pos. 
—2! Same w. R.— 3! 4! 

2. Arms upw. — bend! Str. arms forw. 
and touch-step forw. L. — 1 2! Str. arms 
upw. and bend T. backw. — 3 4! Same w. R. 
foot. Then, repeat exercise bending forw. 
and stretching arms downw. — 1, 2, 3, 4! Pos! 

3. Hands behind neck — place! Raise L. 
and R. leg backw.— 1 2, 3 4! Pos! 

4. Bend arms upw. — 1! Str. arms sidew. 
and lunge forw.— 2! Ret. to pos. — 3! 4! 
Same R.— 1, 2, 3, 4! 

5. Raise arms and place L. foot sidew. — 
1! Upw. and bend T. to the L.— 2! Ret. to 
pos.— 3! 4! Same to R.— 1, 2, 3, 4! 

6. Repeat last week's breathing exercise. 



Lesson XXI. 

1. Arm swimming — 1, 2 3! Pos! 

2. Arms upw. — bend! Str. arms forw. 



_104— 

and bend knees — 1 2; Str. arms upw. and 
bend T. backw. — 3 4! Same bending forw. 
but stretching arms downw. — 1 2, 3 4! 

3. Raise arms and L. leg forw. — 1 ! Pos. — 
2! Fling arms upw. and touch-step 
backw.— 3! Pos.— 4! Same w. R. leg— 1, 2, 
3, 4! 

4. Hands on hips — place! T. half forw. — 
bend! Str. L. arm upw. R. arm sidew. — 1 2! 
Change arms — 1! 2! Hands on hips — place! 
Pos! 

5. Arms upw. — bend! Str. arms upw. and 
raise heels — 1 2! Str. arms sidew. and bend 
T. to L.— 3 4! Same to R.— 1 2, 3 4! 

6. Arms forw. — bend! Arm flinging 
sidew. w. foot placing forw. and deep breath- 
ing— 1 2, 3 4! Pos! 



Lesson XXII. 

1. Arm stretching upw. w. foot placing 
forw. L. and R.— 1, 2, 3, 4! 

2. Arms sidew. lift and L. foot forw. — 
place! T. backw. — bend! Upw.- — str! 
Change feet w. arm raising — 1! 2! Repeat 
backw. bending. Pos! Arms backw. — fold! T. 
forw. — bend! Upw. — str! Pos! 

3. Hands on shoulders — place! Str. arms 
upw. and raise heels — 1 2! Str. arms forw. 



—105— 

and bend knees— 3 4! 1 2, 3 4! Pos! 

4. Raise arms forw. and touch-step forw. 
L. — 1! Fling arms upw. and lunge forw. — 2! 
Ret. to pos.— 3! 4! Same R.— 1, 2, 3, 4! 

5. Raise arms sidew. and place L. foot 
forw. — 1! Raise arms upw. and bend T. to 
L.— 2! Ret. to pos.— 3! 4! Same to R.— 
1,2,3,4! 

6. Feet — close! T. to L. — turn! Arms 
forw. upw. raise — breathe in; sidew. downw. 
lower— breathe out! T. forw. — turn! Same 
to R. Feet — open! 



Lesson XXIII. 

1. Arms to thrust — bend! Thrust arms 
forw. and touch-step forw. L. and R. — 1 2, 3 
4! Pos! 

2. Arms to thrust — bend! Thrust arms 
forw. and raise heels — 1 2; thrust arms upw. 
and bend T. backw. — 3 4! Same but bend 
T. forw. and thrust arms downw. — 1 2, 3 4! 
Pos! 

3. Arms to thrust — bend! Thrust arms 
upw. and raise L. and R. leg backw. — 1 2, 
3 4! Pos! 

4. Bend arms to thrust and place L. foot 
forw. — 1! Thrust arms upw. and bend L. 
knee— 2! Ret. to pos.— 3! 4! Same w. R.— 
1, 2, 3, 4! 



—106— 

5. Arm to thrust — bend! Thrust arms 
upw. and raise heels — 1 2; turn T. to L. and 
thrust forw.— 3 4! Same to R.— 1 2, 3 4! 
Pos! 

6. Arms forw. upw. and heels raise — 
breathe in; sidew. downw. lower — breathe 
out! 



bend T. forw. and thrust] arms downw. — 
1, 2, 3, 4! Pos! 



Lesson XXIV. 

1. Hands backw. — grasp! Head to L. — 
bend! Upw. — str! Same to R. Head backw. 
— bend! Upw. — str! Pos! 

2. Arms to thrust — bend! Thrust arms 
forw. and bend knees — 1 2; thrust arms 
upw. and bend T. backw. — 3 4! Same but 

i 

3. Arms to thrust — bend! Thrust arms 
sidew. and bend L. and R. knee upw. — 1 2, 
3 4! Pos! 

4. Str. arms upw.— 1 2! T. half forw.— 
bend! Arm stretching upw. — 1! 2! T. upw. — 
str! Pos! 

5. Hands on hips — place! Thrust R. arm 
to circle overhead and bend T. to L. — 1 2; 
Same to R.— 3 4! Pos! 

6. Arms sidew. lift and feet — close! T. 
to L. — turn! Hands — turn! Arms raise — 



-107— 



breathe in; lower — breathe out! T. forw.- 
tiirn! Same to R. Hands — turn! Pos! 



Lesson XXV. 

1. Arms to thrust — bend! Thrust arms 
upw. and touch-step backw. L. and R. — 1 2, 
3 4! Pos! 

2. Bend arms to thrust and L. foot sidew. 
place! Thrust arms upw. and bend T. backw. 
— 1 2; thrust downw. and bend T. forw. — 3 4! 
Pos! 

3. Bend arms to thrust and L. knee upw. 
— 1! Thrust arms upw. and stretch L. leg 
backw. — 2! Ret. to pos. — 3! 4! Same w. 
R.— 1 2, 3 4! 

4. Str. L. arm upw. R. arm backw. and 
lunge forw. L. — 1 2! Change arms and feet — 
1! 2! Pos! 

5. Hands on shoulders — placel Turn T. 
t-^ L. and str. arms upw. — 1 ! 2 ! Same to R. 
—3! 4! Pos! 

6. Arms sidew. upw. and heels raise — 
breathe in; lower — breathe out! 



Lesson XXVL 
1. Arms to thrust — bend! Thrust arms 



—108— 

forw. and bend-knee-step forw. L. and R.— 
1 2, 3 4! Pos! 

2. Arms to thrust — hend! Thrust arms 
forw. and bend knees — 1 2; thrust arms upw. 
and bend T. backw. — 3 4! Same but bend 
T. forw. and thrust arms downw. — -1, 2, 3, 4! 
Pos! 

3. Raise arms sidew. and touch-step forw. 
L. — 1! Raise arms upw. and L. leg backw. — 
2! Ret. to pos.— 3! 4! Same w. R. leg— 
1,2,3,4! 

4. Hand on hips — place! T. half forw. — 
hend! Arm swimming — 1, 2 3! T. upw. — 
str! Pos! 

5. Arms to thrust — bend! Thrust arms 
sidew. and bend T. to L. and R.— 1 2, 3 4! 
Pos! 

6. Feet — close! T. to L. — turn! Arms 
sidew. upw. raise — breathe in; lower — 
breathe out! T. forw. — turn! Repeat exer- 
cise to R. Feet — open! 



Lesson XXVII. 

1. Arm stretching sidew. w. foot placing 
forw. L. and R.— 1 2, 3 4! 

2. Hand behind neck — place! T. backw. — 
bend! Upw. — str! Pos! Place hands on 



—109— 

hips — 1! Bend T. forw. and touch toes — 2! 
Ret. to pos.— 3! 4! 

3. Arms to thrust — bend! Thrust arms 
forw. and /bend-knee-step forw. L. — 1 2; 
thrust arms upw. and bend L. knee upw. — 
3 4! Same w. R.— 1 2, 3 4! Pos! 

4. Arms to thrust — bend! Thrust arms 
upw. and lunge forw. L. — 1 2; Same R. — 3 4! 
Pos! 

5. Hands on hips and L. foot forw. — 
place! Thrust R. arm to circle overhead and 
bend T. to L.— 1 2! Change feet— 1! 2! 
Same bending R. Pos! 

6. Repeat last week's breathing exercise. 



Lesson XXVIII. 

1. Arm stretching sidew. and upw. — 1 2, 
3 4! 

2. Raise arms sidew. — 1! Place hands be- 
hind neck and bend T. backw. — 2! Ret. to pos. 
— 3! 4! Repeat forw. bending of last les- 
son. 

3. Bend arms to thrust and raise heels — 
1! Thrust arms upw. and bend knees — 2! 
Ret. to pos.— 3! 4! 

4. Arms upw.^ — bend! T. half forw. — 
bend! Arm stretching upw. — 1! 2! T. upw. 
— str! Pos! 



—110— 

5. Arms upw. — bend! T. to L. — turn! 
Arm stretching forw. — 1! 2! T. to R. — turn! 
Repeat arm stretching. T. forw. — turn! Pos! 

6. Arms sidew. lift and feet — close! T. to 
L. — turn! Arm circling w. breathing — 1! 2! 
T. to R. — turn! Repeat breathing. T. forw. — 
turn! Pos! 



Lesson XXIX. 

1. Hands on shoulders — place! Str. arms 
upw. and touch-step backw. L. and R. — 
1 2, 3 4! Pos! 

2. Bend arms upw. and place L. foot 
forw. — 1 ! Str. arms upw. and bend T. backw. 
— 2! Ret. to pos. — 3! 4! Arms backw. — 
fold! T. forw. — bend! Upw. — str! Pos! 

3. Arms to thrust — bend! Thrust arms 
upw. and raise heels — 1 2; thrust arms sidew. 
and bend-knee-step sidew. L. — 3 4! Same R. 
—1 2, 3 4! 

4. Hands on hips — place! T. half forw. — 
bend! Str. L. arm upw. R. arm sidew. — 1! 
2! change arms^ — 1! 2! Hands on hips — 
place! T upw. — str! Pos! 

5. Arms to thrust — bend! Thrust arms 
upw. and raise heels — 1 2; turn T. to L. and 
thrust arms forw. — 3 4! Same to R. — 1 2, 
3 4! Pos! 

6. Repeat last week's breathing exercise. 



— Ill— 

Lesson XXX. 

1 . Arm stretching forw., sidew., and upw., 
— 1 2, 3 4, 5 6 ! 

2. Hands on shoulders and L. foot forw. — 
place! Str. arms forw. and raise heels — 1 2; 
str. arms upw. and bend T. backw. — 3 4! Pos! 
Repeat exercise w. R. foot forw. Place hands 
on hips and L. foot sidew. — 1 ! Bend T. forw. 
and touch floor — 2! Ret. to pos. — 3! 4! 

3. Arms to thrust — bend! Thrust arms 
upw. and bend-knee-step backw. L. and R. — 
1 2, 3 4! Pos! 

4. Raise arms sidew. and place L. foot 
forw. — 1! Raise arms upw. and bend L. 
knee— 2! Ret. to pos.— 3! 4! Same w. R. 
-1,2,3,4! 

5. Bend arms forw. — 1 ! Bend T. to L. 
and fling arms sidew. — 2! Ret. to pos. — 3! 4! 
Same to R.— 1, 2, 3, 4! 

6. With T. turning to L. arms forw. upw. 
raise — breathe in; sidew. downw. lower — 
breathe out! Same to R. 



Lesson XXXI. 

1. Hands on shoulders and L. foot forw. — 
place! Str. arms upw. and bend L. knee — 1! 
2! Change feet— 1! 2! Same w. R. foot. 
Pos! 



-112— 



2. Raise arms sidew. — 1! Bend T. backw. 
and make circle overhead. — 2! Ret. to pos. — l 
3! 4! Raise arms sidew. — 1! Bend T. and 
arms forw. 2! Ret. to pps. — 3! 4! 

3. Hands behind neck and L. foot forw. — 
place! Heels — lift! Knees — bend! Knees — 
str! Heels — sink! Change feet — 11 2! Re- 
peat w. R. foot forw. Pos! 

4. Fling arms upw. and lunge forw. L.— 1 ! 
Pos. — 2! Same lunging forw. R.-^3! Pos.— 
4! 

5. Hands on shoulders — place! Str. arms 
upw. and raise heels — 1 2; str. arms sidew.. 
and bend T. to L.— 3 4! Same to R.— 1 2, 
3 4! Pos! f ; 

6. Repeat last week's breathing exercise. 






Lesson XXXII. 

1. Arms to thrust — hend! Thrust arms 
upw. and touch-step sidew. L. and R. — 1 2, 
3 4! Pos! 

2. Raise arms to circle overhead and bend 
T. backw. — 1 2; Same bending forw. — 3 4! 

3. Arms to thrust — hend! Thrust arms 
forw. and touch-step forw. L. — 1 2; thrust 
arms upw. and lunge forw. L. — 3 4! Same 
R. Pos! 

4. Arms to thrust — hend! Thrust L. arm 



—113— 

upw. R. arm backw. and lunge forw. L. — 1 2; 
Same R.— 3 4! Pos! 

5. Hands behind neck and L. foot forw. — 
place! T. to R. — turn! Forw. — turn! Change 
feet — 1! 2! Same turning L. Pos! 

6. With T. turning L. and R. arms sidew. 
upw. raise — breathe in; lower — breathe out! 



Lesson XXXIII. 

1. Raise arms sidew. L. and touch-step 
sidew. L, — 1 ! Raise arms upw. and bring 
heels together — 2! Lower sidew. R. — 3! Pos. 
4! Same starting R.— 1, 2, 3, 4! 

2. Raise arms and place L. foot sidew. — 
1 ! Make circle overhead and bend T. backw. 
— 2 ! Ret. to pos. — 3 ! 4 ! Same bending forw. 
-1, 2, 3, 4! 

3. Arms to thrust — bend! Thrust arms 
upw. and raise L. and R. leg forw. — 1 2, 3 4! 
Pos! 

4. Hands on shoulders — place! T. half 
forw. — bend! arm stretching upw. — 1! 2! 
T. upw. — str! Pos! 

5. Str. arms upw. — 1 2! T. to L. — bend! 
Upw. — str! T. to R — bend! Upw. — str! 
Pos! 

6. Repeat last week^s breathing exercise. 



—114— 

Lesson XXXIV. 

1. Hands on shoulders — place! Str. arms 
forw. and bend-knee-step forw. L. — 1 2; str. 
arms upw. and lunge forw. L. — 3 4! Same 
R.— 1 2, 3 4! Pos! 

2. Hands on shoulders — place! Str. arms 
upw. and bend T. backw. — 1 2; str. arms 
downw. and bend T. forw. — 3 4! Pos! 

3. Hands on shoulders — place! Str. arms 
sidew. and lunge forw. L. and R. — 1 2, 3 4! 
Pos! 

4. Raise arms and place L. foot forw. — 1! 
Fling arms upw. and lunge forw. L,- — 2! Ret. 
to pos.— 3! 4! Same R.— 1, 2, 3, 4! 

5. Raise arms sidew. — 1! Bend T. to L. — 
2! Ret. to pos.— 3! 4! Same bending R.— 
1,2, 3, 4! 

6. Arms sidew. lift and feet — close! T. 
to L. — turn! Arm circling w. breathing — 1! 
2! T. to R. — turn! Repeat breathing T. 
forw. — turn! Pos! 



Lesson XXXV. 

1. Hands on shoulders — place! Str. arms 
sidew. w. bend-knee-step sidew. L. and R. — 
1 2, 3 4! Pos! 

2. Hands on shoulders and L. foot sidew. 
— place! Str. arms upw. and bend T. backw. 



—115— 

1 2; str. arms upw. and bend T. forw. — 3 4! 
Pos! 

3. Hands on shoulders — place! Str. arms 
upw. and raise heels — 1 2; str. arms forw. 
and bend knees — 3 4! Pos! 

4. Fling arms upw. and raise heels — 1 2; 
Fling arms upw. and lunge forw. L. — 3 4! 

5. Hands on shoulders and L. foot sidew. 
— place! Str. arms upw. and bend T. to L. 
and R.— 1, 2, 3, 4! Pos! 

6. Repeat last week^s breathing exercise. 



Lesson XXXVI. 

1. Raise arms sidew. upw. and bend knees 
— 1! 2! 

2. Raise arms forw. upw. and bend T. 
backw. — 1, 2; raise arms forw. upw. and 
bend T. forw.— 3 4! 

3. Raise arms forw. and bend-knee-step 
forw. L. — 1 2! Fling arms upw. and lunge 
forw. L.— 3 4! Same R.— 1 2, 3 4! 

4. Raise arms sidew. upw. and bend-knee- 
step backw. L. — 1 2; fling arms upw. and 
lunge forw. R. — 3 4! Same starting w. R. 
foot.— 1, 2, 3, 4! 

5. Raise arms sidew. upw. and bend T. to 
L. and R.— 1 2, 3 4! 

6. Arm raising sidew. w. knee bending and 
deep breathing — 1! 2! 



—116— 

GRADES VII AND VIII. 

In these grades the facings and march steps 
are combined as: Left about face and one 
step forw. — march! 1 2, 3 4! The about 
face is executed on the first two counts and 
the step forward on the last two. There are 
a great many of these combinations and they 
are added to the changing of seats as intro- 
ductions. 



Lesson I. 

1. Hands on hips — place! Foot placing 
forw. w. heel raising beginning w. L. — 1, 2, 
3, 4! Pos! 

2. Arms upw. — bend! Arm stretching 
sidew. and upw. — 1 2, 3 4! Pos! 

3. Hands on hips — place! T. backw. — 
bend! Upw. — str! T. forw. — bend! Upw. — 
str! Pos! 

4. Bend arms upw. and raise heels — 1! 
Str. arms sidew. and bend knees — 2! Ret. to 
pos.— 3 ! 4 ! 

5. Hands on hips and L. foot sidew. — 
place! T. to L. — turn! T. forw. — turn! T. 
to R. — turn! T. forw. — turn! Pos! 

6. Arms sidew. — lift! Hands — turn! 
arms raise — breathe in; lower — breathe out! 
Hands — turn! Pos! 



—1 it- 
Lesson II. 

1. Arms upw. — bend! Arm stretching 
sidew. w. foot placing forw. L. and R. — 1 2, 
3 4! Pos! 

2. Arm raising sidew. w. head bending 
backw.— 1 ! 2 ! 

3. Arms forw. — bend! T. backw. — bend! 
Upw. — str! T. forw. — bend! Upw. — str! 
Pos! 

4. Raise arms sidew. and raise heels — 1! 
Raise arms upw. and bend knees — 2! Ret. to 
pos.— 3! 4! 1, 2, 3, 4! 

5. Place hands on hips and feet — close! T. 
to L. — bend! Upw. — str! T. to R. — bend! 
Upw. — str! Pos! 

6. Arms forw. upw. raise — breathe in; 
sidew. downw. lower — breathe out! 



Lesson III. 

1. Arm raising sidew. w. foot placing forw. 
beginning w. L. — 1, 2, 3, 4! 

2. Arms forw. — bend! Arm flinging 
sidew. w. head bending backw. — 1! 2! Pos! 

3. Raise arms sidew. and place L. foot 
sidew. — 1! Bend arms forw. and T. backw. 
—2! Ret. to pos.— 3! 4! Same bending T. 
forw.— 1, 2, a, 4! 



-118- 



4. Bend arms upw. and raise heels — 1! 
Str. arms forw. and bend knees— 2! Ret. to 
pos.— 3 ! 4 ! 

5. Bend arms upw. and feet — close! Turn 
T. to L. and R. and str. arms forw. — 1 2, 3 4 ! 
Pos! 

6 Arms sidew. upw. raise — breathe in; 
lower — breathe out! 



';! 



Lesson IV. 

1. Arm raising sidew. w. foot placing 
sidew. and heel raising beginning w. L. foot — 
1 2, 3 4! 

2. Arms upw. — bend! Arm stretching 
sidew. and upw. — 1 2, 3 4! Pos! 

3. Bend arms forw. and place L. foot 
sidew. — 1! Fling arms sidew. and bend T. 
backw. — 2! Ret. to pos. — 3! 4! Arms 
backw. — fold! T. forw. bend! Upw. — str! 
Pos! 

4. Hands on hips and L. foot forw. — 
place! Heels — lift! Knees — bend! Knees — 
str! Heels — sink! Change feet — 1! 2! Re- 
peat exercise. Pos! 

5. Place hands on hips and L. foot sidew. 
— 1! Bend T. to L. and make circle over- 
head with R. arm — 2! Ret. to pos. — 3! 4! 
Same to R.— 1, 2, 3, 4! 



—119— 

6. Arms sidew. — lift! Arm circling w. 
breathing— 1! 2! Pos! 



Lesson V. 

1. Arms forw. — hend! Arm flinging 
sidew. w. foot placing forw. L. and R. — 1 2, 
3 4! Pos! 

2. Arms sidew. — lift! T. backw. — hend! 
Upw. — str! Pos! Repeat forw. bending of 
last week. 

3. Fling arms upw. and raise L. and R. 
leg backw.— 1 2, 3 4! 

4. Arms sidew. — lift! T. half forw. — 
bend! Arm rotation — 1! 2! T. upw. — str! 
Pos! 

5. Raise arms sidew. and place L. foot 
sidew. — 1! Bend T. to L. and make circle 
overhead — 2! Ret. to pos. — 3! 4! Same to 
R.— 1, 2, 3, 4! 

6. Arms sidew. — lift! Hands — tur7i! 
Arms and heels raise — breathe in; lower — 
breathe out! Hands — turn! Pos! 



Lesson VI. 



1. Arms upw. — bend! Arm stretching 
sidew. w. foot placing forw. and heel raising, 



—120— 

beginning w. L. foot — 1 2, 3 4! Pos! 

2. Arms si dew. lift and L. foot forw.— 
place! T. backw. — bend! Upw — sir! With 
arm raising, change feet — 1! 2! Repeat 
backw. bending. Pos! Place hands on hips — 
1! Bend T. forw. and touch toes — 2! Ret. to 
pos.— 3! 4! 

3. Arms upw. — bend! Arm stretching 
sidew. w. bend-knee-step sidew. L. and R. — 
1, 2, 3, 4! Pos! 

4. Arms forw. — bend! T. half forw. — 
bend! Arm flinging sidew. — 1! 2! T. upw. — 
str! Pos! 

5. Hands behind neck — place! T. to L. — 
turn! Forw. — turn! T. to R. — turn! Forw.— 
turn! Pos! 

6. Arms forw. upw. and heels raise — 
breathe in, sidew. downw. lower — breathe 
out! 



Lesson VII. 

1. Arm raising sidew. w. foot placing 
forw. and heel raising, beginning w. L. foot — 
1, 2, 3, 4! 

2. Bend arms upw. and place L. foot 
forw. — 1 ! Str. arms sidew. and bend T. 
backw. — 2! Ret. to pos. — 3! 4! Repeat 
forw. bending of last lesson. 



-121- 



3. Arms upw. — bend! Str. arms upw. 
and raise L. and R. leg backw. — 1 2, 3 4! 
Pos! 

4. Raise arm.s and place L. foot forw. — 1! 
Bend L. knee and fling arms sidew. — 2! Ret. 
to pos.— 3! 4! Same w. R.— 1, 2, 3, 4! 

5. Place hand on hips and L. foot forw. — 
1 ! Bend T. to L. and make circle overhead — 
2! Ret. to pos.— 3! 4! Same to R.— 1, 2, 
3, 4! 

6. Arms sidew. upw. and heels raise — 
breathe in; lower — breathe out! 



Lesson VIII. 

1. Str. L. arm upw. R. arm sidew. — 1! 2! 
Change arms — 1! 2! Pos! 

2 Place hands on shoulders and L. foot 
sidew. — 1! Bend T. backw. — 2! Ret. to pos. 
—3! 4! Arms hsickw.— fold! T. forw.— 
bend! Upw. — str! Pos! 

3. Arms sidew. and heels raise — 1! Arms 
upw. and knees bend — 2! Ret. to pos. — 3! 4! 
1, 2, 3, 4! 

4. Arms upw. — bend! T. half forw. — 
bend! Alt. arm stretching upw. — 1! 2! T. 
upw. — str! Pos! 

5. Hands behind neck and L. foot, sidew. — 
place! T. to L. — turn! T. forw. — turn! 



—122— 

Change feet— 1! 2! T. to R.—turn! T. 
f orw. — turn ! Pos ! 

6. Arms sidew. — lift! Hands^ — turn! 

Arms and heels raise — breathe in; lower — 
breathe out! Hands — turn! Pos! i 



Lesson IX. 

1. Arms forw. — bend! Arm flinging' 
sidew. w. foot placing sidew. and heel raising 
beginning w. L. foot — 1, 2, 3, 4! Pos! 

3. Raise arms sidew. and place L. foot 
forw. — 1! Place hands on shoulders and 
bend T. backw.— 2! Ret. to pos.— 3! 4! 
Same w. R. foot forw. Repeat forw. bend- 
ing of last lesson. 

3. Bend arms and L. knee upw. — 1! Str. 
arms sidew. and L. knee backw. — 2! Ret. to 
pos. 3! 4! Same w. R.— 1, 2, 3, 4! 

4. Raise arms and place L. foot forw. — 1! 
Fling arms upw. and bend L. knee — 2! Ret. 
to pos.— 3! 4! Same w. R.— 1, 2, 3, 4! 

5. Raise arms and place L. foot sidew. — 1! 
Place hands behind neck and bend T. to L. — 
2! Ret. to pos.— 3! 4! Same to R.— 1, 2, 3, 
4! 

6. Arms forw. upw. and heels raise — 
breathe in; sidew. downw. lower — breathe out! 



—123— 

Lesson X. 

1. Arms upw. — bend! Arm stretching 
upw. w. foot placing forw. and heel raising — 
1, 2, 3, 4! Pos! 

2. Place hands on shoulders — 1! Str. 
arms upw. and bend T. backw. — 2! Ret. to 
pos. — 3! 4! Same bending forw. but stretch- 
ing arms downw. — 1, 2, 3, 4! 

3. Raise arms sidew. and touch-step forw. 
— 1! Raise arms upw. and bend L. knee 
upw. — 2! Ret. to pos. — 3! 4! Same w. R. 
-1,2, 3,4! 

4. Bend arms forw. — 1! Lunge forw. L. 
and fling arms sidew. — 2! Ret. to pos. — 3! 
4! Same R.— 1, 2, 3, 4! 

5. Raise arms sidew. and place L. foot 
forw. — 1! Place hands behind neck and turn 
T. to L.— 2! Retr to pos.— 3! 4! Same to 
R.— 1, 2, 3, 4! 

6. Arms sidew. upw. and heels raise — 
breathe in; lower — breathe out! 



Lesson XL 

1. Str. L. arm sidew. and R. arm forw. — 
1! 2! Change arms— 1! 2! Pos! 

2. Hands on hips and L. foot forw. — 
place! Str. R. arm upw. — 1 2! T. backw. — 



-124- 



bend! Upw. — str! With arm stretching 
upw. change feet — 1! 2! Repeat backw. 
bending w. R. foot forw. Pos! Hands on 
hips — place! T. forw. — bend! Upw. — str! 
Pos! 

3. Hands behind neck— place! L. leg 
backw. — lift! Change feet — 1! 21 Pos! . 

4. Bend arms upw. — 1! Str. arms sidew. 
and lunge — forw. L. — 2! Ret. to pos. — 3! 4! 
Same R.— 1, 2, 3, 4! 

5. Raise arms sidew. and place L. foot 
forw. — 1! Raise arms upw. and bend T. to L. 
—2! Ret. to pos.— 3! 4! Same to R.— 1, 2, 
3, 4! 

6. Arms forw. — bend! Arm flinging 
sidew. w. foot placing forw. and deep breath- 
ing— 1 2, 3 4! Pos! 



Lesson XII. 

1. Arm stretching forw. and upw. — 1 2, 
3 4! Pos! 

2. Raise arms sidew. and place L. foot 
sidew. — 1! Raise arms upw. and bend T. 
backw. — 2 ! Ret. to pos.— 3 ! 4 ! Arms 
backw. — fold! T. forw. — bend! Upw. — 
str! Pos! 

3. Hands on shoulders — place! Str. arms 



—125— 

upw. and raise heels — 1 2! Str. arms forw. 
and bend knees — 3 4! Pos! 

4. Raise arms forw. and touch-step forw. 
L. — 1! Fling arms upw. and lunge forw. L. 
—2 ! Ret. to pos.— 3 ! 4 ! Same^ R.— 1, 2, 3, 
4! 

5. Raise arms sidew. and place L. foot 
forw. — 1! Place hands on shoulders and turn 
T. to L.— 2! Ret. to pos.— 3! 4! Same to 
R.— 1, 2, 3, 4! 

6. Arms forw. bend and feet — close! T. 
to L. — turn! Arm flinging sidew. w. deep 
breathing — 1! 2! T. forw. — turn! Repeat 
breathing on R. side. Pos! 



Lesson XIII. 

1. Arms forw. — bend! Arm flinging sidew. 
w. foot placing forw. and heel-raising — 1, 2, 
3, 4! Pos! 

2. Arms to thrust — bend! Thrust arms 
forw. and raise heels — 1 2; thrust arms upw. 
and bend T. backw. — 3 4! Same bending 
forw. but thrusting downw. — 1, 2, 3, 4! Pos! 

3. Bend arms and L. knee upw.— 1! Str. 
arms sidew. and L. knee backw. — 2! Ret. to 
pos.— 3! 4! Same w. R.— 1, 2, 3, 4! 

4. Hands on hips — place! T. half forw. — 
bend! Str. L. arm upw. R. arm sidew. — 1! 



—126— 

2! Change arms — 1! 2! Hands on hips — 
place! T. upw. — str! Post 

5. Hands on hips and L. foot forw. — 
place! btr. arm upw. — 1 2! T. to L. — 
bend! Upw. — str! With arm stretching 
change feet — 1! 2! Repeat bending to R. 
Pos! 

6. Arm sidew. — lift! Arm circling w. 
breathing — 1! 2! Pos! 



Lesson XIV. 

1. Arms upw. — bend! Arm stretching 
forw. upw. and sidew. — 1 2, 3 4, 5 6! Pos! 

2. Hands on hips and L. foot sidew. — 
place! Str. R. arm upw. — 1 2! T. backw. — 
bend! Upw. — str! With arm stretching 
upw. change feet — 1! 2! Repeat backw. 
bending w. R. foot forw. Pos! Place hands 
on hips and L. foot sidew. — 1! Bend T. 
forw. and touch floor — 2! Ret. to pos. — 3! 
4! 

3. Arms to thrust-^bend! Thrust arms 
upw. and raise L. and R. leg backw. — 1 2, 3 4 ! 
Pos! 

4. Bend arms to thrust and place L. foot 
forw. — 1 ! Thrust arms upw. and bend L. 
knee— 2 ! Ret. to pos.— 3! 4! Same R.— 1, 
2,3,4! 



—127— 

5. Hands on shoulders — place! Turn T. 
to L. and str. arms upw. — 1 2; same to R. — 
3 4! Pos! 

6. Arms sidew. — lift! Hands — turn! 
Arms and heels raise — breathe in; lower — 
breathe out! Hands — turn! Pos! 



Lesson XV. 

1. Arm raising sidew. w. foot placing 
baekw. beginning w. L. — 1 2, 3 4! 

2. Arms to thrust — bend! Thrust arms 
forw. and bend knees — 1 2; thrust arms upw. 
and bend T. backw — 3 4! Same, bending 
forw. and thrusting downw. — 1, 2, 3, 4! Pos! 

3. Bend arms to thrust and L. knee upw. 
— 1! Thrust arms upw. and str. L. leg 
backw. — 2! Ret. to pos. — 3! 4! Same w. 
R.— 1, 2, 3, 4! 

4. Str. arms upw. — 1 2! T. half forw. — 
bend! Arm stretching upw. — 1! 2! T. upw. 
— str! Pos! 

5. Bend arms and place L. foot forw. — 
1! Fling arms sidew. and bend T. to L. — 2! 
Ret. to pos.— 3! 4! Same to R.— 1, 2, 3, 4! 

6. Arms sidew. lift and feet — close! T. 
to L. — turn! Hands — turn! Arms lift — 
breathe in; sink — breathe out! T. forw. — 
turn! Repeat to R. Hands — turn! Pos! 



—128— 

Lesson XVI. 

1. Arms to thrust — bend! Thrust arms 
forw. and touch-step forw. L. and R.— 1 2, 
3 4! Pos! 

2. Arms to thrust and L. foot sidew. — 
place! Thrust arms upw. and bend T. backw. 
— 1 2; thrust arms downw. and bend T. forw. 
—3 4! Pos! 

3. Place hands on shoulders and bend L. 
knee upw. — 1! Str. arms upw. and leg forw. 
—2! Ret. to pos.— 3! 4! Same w. R.— 1, 2, 
3, 4! 

4. Str. L. arm upw. R. arm backw. and 
lunge forw. L. — 1 ! 2 ! Change arms and 
feet— 1! 2! Pos! 

5. Hands on shoulders and L. foot forw. — 
place! T. to L. — turn! T. forw. — turn! Str. 
arms upw. and change feet — 1! 2! T. to R. 
— turn! Forw. — turn! Pos! 

6. Arms forw. upw. and heels raise — 
breathe in; lower sidew. downw. — breathe 
out! 



Lesson XVII. 

1. Arm flinging upw. w. foot placing 
forw. L. and R.— 1 2, 3 4! 

2. Hands behind neck and L. foot forw. — 
place! T. backw. — bend! Upw.— sfr. 



—129— 

Change feet — 1! 2! T. backw. — bend! Upw. — 
str! Pos! Place hands on hips — 1! Bend 
T. forw. and touch toes — 2! Ret. to pos. — 3! 
4! 

3. Bend arms to thrust and raise heels — 1! 
Thrust arms upw. and bend knees — 21 Ret. 
to pos.— 3! 4! 

4. Arms upw. — bend! T. half forw. — 
bend! Arm stretching upw. — 1! 2! T. upw. 
— str! Pos! 

5. Hands on hips and L. foot forw. — 
place! Thrust R. arm to circle over head and 
bend T. to L.— 1! 2! Change feet— 1! 2! 
Same bending T. to R.— 1 2! Pos! 

6. Arms sidew. lift and feet — close! T. 
to L. — tu7m! Arm circling w. breathing — 1! 
2! T. to R. — turn! Repeat breathing T. 
forw. — turn ! Pos ! 



Lesson XVIII. 

1. Raise arms and L. leg forw. — 1! Fling 
arms upw. and touch-step backw. — 2! Ret. 
to pos.— 3! 4! Same w. R.— 1 2, 3 4! 

2. Raise arms sidew. — 1! Bend T. backw. 
and place hands behind neck — 2! Ret. to 
pos. — 3! 4! Same bending forw. — 1, 2, 3, 4! 

3. Raise arms forw. and raise heels — 1 ! 
Fling arms upw. and bend knees — 2! Ret. to 
pos.— 3 ! 4 ! 



I 



—130- 



4. Arms to thrust— bend! Thrust L. arm 
upw. R. arm backw. and lunge forw. L. and I 
R.— 1 2, 3 4! Pos! ^ 

5. Str. arms upw. — 1 2! T. to L. — bend! 
Upw. — str! Same to R. Pos! 

6. With T. turning L. and R., arms sidew. 
upw. raise — breathe in; lower — breathe out! 



Lesson XIX. 

1. Hands on shoulders — place! Str. arms 
upw. and touch-step backw. L. and R. — 1 2, 
8 4! Pos! 

2. Arms upw. — bend! T. backw. — bend! 
Arm stretching sidew. — 1! 2! T. upw. — 
str! Pos! Arms backw. fold and L. foot 
forw. — place! T. forw. — bend! Upw. — str! 
Change feet — 1! 2! Repeat forw. bending. 
Pos! 

3. Arms to thrust — bend! Thrust arms 
upw. and raise L. and R. leg forw. — 1 2, 3 4! 
Pos. 

4. Raise arms and place L. foot forw. — 1! 
Fling arms upw. and lunge forw. — 2! Ret. 
to pos.— 3! 4! Same w. R. foot.— 1, 2, 3, 4! 

5. Arms to thrust — bend! Thrust arms 
upw. and raise heels — 1 2; turn T. to L. and 
thrust arms forw. — 3 4! Same to R.— 1 2, 
3 4! Pos! 



—131— 

6. Arms forw. bend and L. foot sidew. — 
place! Arm flinging sidew. with T. turning 
L. and R. and deep breathing — 1! 2! 3! 4! 
Pos! 



Lesson XX. 

1. Hands on shoulders — place! Arm 
stretching upw. w. foot placing forw. L. and 
R. and heel raising — 1, 2, 3, 4! 1, 2, 3, 4! 
Pos! 

2. Str. arms upw. — 1 2! T. baekw. — 
bend! Upw. — str! Pos! Hands on hips and 
L. foot sidew. — place! T. forw. — bend! 
Upw. — str! Pos! 

3. Place hands on shoulders and raise 
heels — 1! Str. arms upw. and bend knees — 
2! Ret. to pos.— 3! 4! 

4. Fling arms upw. and raise heels — 1 2! 
Fling arms upw. and lunge forw. L. — 3 4! 
Same lunging R.— 1 2, 3 4! 

5. Hands on shoulders and L. foot sidew. — 
place! Str. arms upw. and bend T. to L. and 
R.— 1 2, 3 4! Pos! 

6. Arm raising sidew. w. knee bending 
and deep breathing — 1! 2! 



—132— 

Lesson XXI. 

1. Arms upw. — bend! Arm stretching 
forw. upw. sidew. and downw. — 1 2, 3 4, 5 6, 
7 8! Pos! 

2. Raise arms forw. upw. and bend T. 
backw. — 1 2; same bending forw. — ^3 4! 

3. Hands on shoulders and L. knee upw. — 
bend! Arm stretching upw. w. leg stretch- 
ing backw. — 1! 2! With arm stretching 
upw. change feet — 1! 2! Repeat exercise w. 
R. leg.— 1 2! Pos! 

4. Raise arms sidew. upw. and bend-knee- 
step backw. — L. — 1 2; fling arms upw. and 
lunge forw. R. — 3 4! Same reversed — 1 2, 
3 4! 

5. Place L. foot sidew. and bend arms 
forw. — 1! Fling arms sidew. and bend T. 
to L.— 2! Ret. to pos.— 3! 4! Same to R. 
-1, 2, 3, 4! 

6. Arms forw. — bend! Arm flinging 
sidew. w. foot placing forw. L. and R., and 
deep breathing^l 2, 3 4! Pos! 



Lesson XXII. 

1. Raise arms and L. leg forw. — 1! Fling 
arms sidew. and touch-step side. L. — 2! Ret. 
to pos.— 3! 4! Same w. R.— 1, 2, 3, 4! 

2. Arms upw. bend and L. foot sidew. — • 



—133— 

place! T. backw. — bend! Arm stretching 
sidew. — 1! 2! T. upw. — sir! Pos! Raise 
arms sidew. — 1! Bend arms and T. forw. — 2! 
Ret. to pos. — 3, 4! 

3. Hands behind neck — place! Leg rais- 
ing backw. L. and R.— 1 2, 3 4! Pos! 

4. Raise arms forw. and bend-knee-step 
forw. L. — 1! Fling arms upw. and touch- 
step backw. — 2! Ret. to pos. — 3, 4! Same R. 
—12 3 4! 

5. Raise arms sidew. — 1! Bend T. to L. 
—21 Ret. to pos.— 3, 4! Same to R.— 1, 2, 3, 4 ! 

6. Arms sidew. — lift! HRnds— turn! 
With T. turning L. and R. arms raise — 
breathe in; lower — breathe out! Hands — 
turn! Pos! 



Lesson XXIII. 

1. Hands behind neck — place! Foot plac- 
ing forw. w. heel-raising beginning w. L. — 1, 

2, 3, 4! 1, 2, 3, 4! Pos! 

2. Hands on hips and L. foot sidew. — 
place! Str. R. arm upw. — 1 2! T. backw. — 
bend! Upw. — str. Change arms and feet — 
1 2! Repeat backw. bending. Pos! Place 
hands on hips and L. foot sidew. — 1! Bend 
T. forw. and touch floor — 2! Ret. to pos. — 

3, 4! 



—134— 

3. Raise arms and L. leg forw. — 1! Fling j 
arms upw. and touch-step backw. — 2! Ret. i; 
to pos.— 3, 4! Same w. R.— 1 2, 3 4! 

4. Str. arms upw. — 1 2! T. half forw. — 
bend! Arm flinging upw. — 1 2! T. upw. — ; 
str! Pos! 

5. Raise arms sidew. and place L. foot 
forw. — 1! Turn T. to L. and place hands be- 1 
hind neck — 2! Ret. to pos. — 3! 4! Same to I 
R.-l, 2, 3, 4! I 

6. Arms sidew. — lift! Hands — turn! ' 
Arm raising w. knee bending and deep 
breathing — 1! 2! Hands — turn! Pos! 



Lesson XXIV. 

1. Arm raising sidew. w. foot placing 
forw. and heel raising — 1, 2, 3, 4! 

2. Bend arms to thrust and place L. foot * 
sidew. — 1! Thrust arms upw. and bend T. 
backw. — 2! Ret. to pos. — 3! 4! Same but 
thrust arms downw. and bend T. forw. — 1, 2, 
3, 4! 

3. Raise arms forw. and bend-knee-step 
forw. L. — 1! Fling arms upw. and touch- 
step backw. — 2 ! Ret. to pos. — 3 ! 4 ! Same w. 
R.— 1, 2, 3, 4! 

4. Bend arms to thrust — 1! Thrust arms 
upw. and bend-knee-step backw. L. — 2 ! ^ Ret. 



—135— 

to pos.— 3! 4! Same w. R.— 1, 2, 3, 4! 

5. Bend arms to thrust — 1! Thrust arms 
sidew. and bend T. to L. — 2! Ret. to pos. — 
3! 4! Same to R.— 1, 2, 3, 4! 

6. Arms upw. bend and L. foot sidew. — 
place! T. to h.^turn! Arm stretching 
sidew. palms up, w. deep breathing — 1! 2! 
T. forw. — turn! Repeat exercise to R. Pos! 



Lesson XXV. 

1. Hands on shoulders — place! Arm 
stretching sidew. w. foot placing forw. and 
heel-raising — 1, 2, 3, 4! Pos! 

2. Str. arms upw. and place L. foot forw. 
—12! T. hsiQkw,— bend! Upw.— sfr.' With 
arm stretching change feet — 1 2! Repeat 
backw. bending. Pos! Arms backw. fold and 
L. foot sidew. — place! T. forw. — bend! Upw. 
— str! Pos! 

3. Bend arms to thrust — 1 ! Thrust arms 
forw. and bend-knee-step forw. L. — 2! Ret. 
to pos.— 3! 4! Same w. R— 1, 2, 3, 4! 

4. Arms sidew. — lift! T. half forw. — 
bend! Hands — turn! Arm raising — 1! 2! 
T. upw. — str! Hands — turn! Pos! 

5. Hands on shoulders and L. foot forw. — 
place! T. to L. — turn! Arm stretching upw. 
— 1 2! T. forw. — turn! With arm stretching 



—136— 

upw. change feet — 1 2! Repeat arm stretch- 
ing to R. Pos! 

6. Arms forw. upw. and heels raise — 
breathe in; sidew. downw. lower — breathe 
out! 



Lesson XXVI. 

1. Bend arms to thrust — 1! Thrust forw. 
and touch-step forw. L. — 2! Ret. to pos. — 
3! 4! Same w. R.— 1, 2, 3, 4! 

2. Bend arms upw. and place L. foot forw. 
— 1! Str. arms upw. and bend T. backw. — 
2! Ret. to pos.— 3! 4! Same w. R. foot 
forw. — 1, 2, 3, 4! Hands behind neck — place! 
T. forw. — bend! Upw. — str! Pos! 

3. Bend arms upw. and touch-step forw. 
L. — 1! Str. arms upw. and raise L. leg 
backw. — 2! Ret. to pos. — 3! 4! Same w. R. 
-1, 2, 3, 4! 

4. Arms upw. — bend! T. half forw. — 
bend! Slow arm stretching sidew. palms up 
—1! 2! T. upw.— s^r.^ Pos! 

5. Hands on hi^ps— place! Bend T. to L. 
and raise R. arm to semi-circle overhead — 1! 
Bend T. to R. and raise L. arm to semi-circle 
over head — 2! Ret. to pos. — 3! 4! Same 
starting R.— 1, 2, 3, 4! Pos! 

6. Arms forw. — bend! Arm flinging sidew. 



—137— 

w. foot — placing forw. L. and R. and deep 
breathing— 1 2, 3 4! Pos! 

Note. — At 2nd count in 5th exercise both 
arms are overhead, as the one first raised re- 
mains in that pos. 



Lesson XXVII. 

1. Bend arms upw. — 1 ! Str. arms upw. 
and raise heels — 2! Ret. to pos. — 3! 4! 

2. Hands behind neck and L. foot sidew. — 
place! T. backw. — bend! Upw. — str! Pos! 
Arms backw. fold and L. foot sidew. — place! 
T. forw. — bend! Upw. — str! Pos! 

3. Bend arms upw. and touch-step forw. 
L. — 1! Str. arms forw. and raise L. leg forw. 
—2! Ret. to pos.— 3! 4! Same w. R. foot 
-1,2,3, 4! 

4. Bend arms to thrust and touch-step 
forw. L. — 1! Thrust arms upw. and lunge 
forw. L. — 2! Ret. to pos. — 3! 4! Same w. 
R.— 1, 2, 3, 4! 

5. Raise arms and place L. foot sidew. — 1 ! 
Raise arms upw. and turn T. to L. — 2! Ret. 
to pos.— 3! 4! Same to R.— 1, 2, 3, 4! 

6. Arm raising sidew. w. knee — bending 
and deep breathing — 1! 2! 



—138— 

Lesson XXVIII. 

1. Bend arms upw. and raise heels— 1! 
Str. arms sidew. and bend knees — 2! Ret. to 
pos.— 3 ! 4 ! 

2. Place hands on hips and L. foot backw. 
• — 1 ! Raise arms sidew. and bend T. backw. 
—2! Ret. to pos.— 3! 4! Same w. R.— foot 
backw. — 1, 2, 3, 4! Place hands on hips — 1! 
Bend T. forw. and touch toes — 2! Ret. to 
pos.— 3 ! 4 ! 

3. Arms sidew. lift and L. foot forw. — 
place! Heels — lift! Knees — bend! Knees — 
str! Heels — sink! With arm raising change 
feet — 1, 2! Repeat exercise w. R. foot forw. 
Pos! 

4. Str. L. arm upw. R. arm sidew. w. palm 
up — 1 2! T. half forw. — bend! Arm raising 
—1! 2! T upw.— s^r.' Pos! 

5. Place hands on shoulders and L. foot 
sidew. — 1 ! Bend T. to L. and stretch arms 
upw. — 2! Ret. to pos. — 3! 4! Same to R. — 
1, 2, 3, 4! 

6. Arms sidew. lift and L. foot sidew. — 
place! T. to L. — turn! Hands — turn! Arms 
raise — breathe in; lower — breathe out! T. 
forw. — turn! Repeat to R. side. Hands — 
turn! Pos! 



—139— 

Lesson XXIX. 

1. Arms upw. — bend! Arm stretching 
forw. upw. sidew. and downw. — 1 2! 3 4! 
5 6! 7 8! Pos! 

2. Hands on hips and L. foot forw. — 
place! Str, R. arm upw. — 1 2! T. backw. — 
bend! Upw. — Str! With arm stretching 
upw. change feet. — 1 2! Repeat backw. bend- 
ing. Pos! Hands behind neck — place! T. 
forw. — bend! Upw. — str! Pos! 

3. Raise arms sidew. and bend L. knee 
upw. — 1! Raise arms upw. and stretch L. 
leg backw. — 2! Ret. to pos. — 3! 4! Same 
w. R.— 1, 2, 3, 4! 

4. Bend arms to thrust — 1! Thrust L. 
arm upw. R. arm backw. and lunge forw. L. 
—2! Ret. to pos.— 3! 4! Same R.— 1, 2, 3, 
4! 

5. Arms upw. bend and L. foot forw. — 
place! Str. arms upw. and turn T. to L. — 
1 2! With arm stretching upw. change feet 
— 1 2! Repeat exercise w. R. foot forw. Pos! 

6. With T. turning L. and R., arms sidew. 
upw. raise — breathe in; lower — breathe out! 



Lesson XXX. 

1. Raise arms sidew. and place L. foot 
forw. — 1 ! Raise arms upw. and raise heels — 



—140— 

2! Ret. to pos.— 3! 4! Same w. R. foot 
forw.— 1 2 3 4! 

2. Hands behind neck and L. foot sidew. — 
place! Bend T. backw. and forw. — 1 2! 3 4! 
Pos! 

3. Arms upw. — bend! Str. arms upw. and 
lunge forw. L. — 1! Lower arms forw., 
straighten L. knee and bend R. — 2! Ret. to 
pos. — 3! 4! Same lunging forw. R. — 1, 2, 3, 
4! Pos! 

4. Arms sidew. — lift! T. half forw.— 
bend! Arm c'.rcling — 1! 2! T. upw. — str! 
Pos! 

5. Fling arms upw. and raise heels — 1! 
Bend T. to L. and lower heels — 2! Ret. to 
pos.— 3! 4! Same to R.— 1, 2, 3, 4! 

6. Arms sidew. — lift! Hands — turn! 
Arm raising w. knee bending and deep 
breathing — 1! 2! Hands — turn! Pos! 



Lesson XXXI. 

1. Raise arms forw. and place L. foot 
sidew. — 1! Raise arms upw. and raise heels 
2 ! Ret. to pos.— 3 ! 4 ! Same w. R.— 1 2 3 4! 

2. Hands on shoulders and L. foot sidew. 
— place! Bend T. backw. and forw. — 1 2, 3 4! 
Pos! 

3. Arms upw. — bend! Str. arms upw. and 



—141— 

bend-knee-step forw. L. and R. — 1 2, 3 4! 
Pos! 

4. Arms sidew. — lift! T. half forw. — 
bend! Hands — turn! Arm raising — 1 2! T. 
upw. — str! Hands — turn! Pos! 

5. Hands on hips and L. foot sidew. — 
place! Str. R. arm upw. — 1 2! T. to L. — 
turn! T. to L. — bend! Upw. — str! T. forw. 
— turri! With arm stretching, change feet — 
12! T. to R.—turn! Repeat bending. T. 
forw. — turii ! Pos ! 

6. Arms forw. — bend! Arm flinging 
sidew., half a step forw. beginning w. L. and 
deep breathing — 1 2, 3 4! Pos! 



Lesson XXXII. 

1. Raise arms and L. leg forw. — 1 2! 
Fling arms upw. and touch-step backw. L. — 
3 4! Same w. R.— 1, 2, 3, 4! 

2. Hands on hips and L. foot forw. — 
place! Str. R. arm upw.— 1 2! T. to L.— 
turn! T. backw. — bend! Upw. — str! T. 
forw. — turn! With arm stretching upw. 
change feet — 1 2! T. to R. — turn! Repeat 
backw. bending. T. forw. — turn! Pos! 
Fold arms backw. and place L. foot sidew. — 
1 ! Bend T. forw.— 2 ! Ret. to pos.— 3 ! 4 ! 

3. Raise arms forw. and bend L. knee upw. 



—142— 

— 1! Fling arms upw. and str. L. knee 
backw. — 2! Return to pos. — 3! 4! Same 
w. R.— 1, 2, 3, 4! 

4. Hands on shoulders — "place! T. half 
forw,— bend! Slow arm stretching upw. — 1! 
2! T. upw.— str/ Pos! 

5. Arms upw. — bend! T. to L. — turn! 
Arm stretching forw. and upw. — 1 2, 3 4! 
T. forw. — turn! T. to R. — turn! Repeat arm 
stretching. T. forw. — turn! Pos I 

6. Arm raising sidew. upw. with knee 
bending and deep breathing — 1! 2! 



Lesson XXXIII. 

1. Arm stretching upw. w. foot placing 
forw. and heel raising — 1 2, 3 4! 

2. Arms to thrust — bend! Thrust arms 
forw. and bend knees — 1 2; thrust arms 
upw. and bend T. backw. — 3 4! Pos! Same 
thrusting downw. and bending downw. — 
1,2, 3,4! 

3. Arms to thrust — bend! Thrust arms 
forw. and place L. foot forw. — 1! Fig. arms 
upw. and bend L. knee — 2! Ret. to pos. — 3! 
4! Same w. R. 1 2, 3 4! Pos! 

4. Hands on hips and L. foot sidew. — 
place! T. half forw. — bend! Arm swimming 
—1, 2 3! T. upw.— sir.' Pos! 



-143- 



5. Hands behind neck and L. foot sidew. — 
place! T. to L. — turn! T. to L. — bend! Upw. 
str! T. forw. — turn! T. to R. — turn! Re- 
peat bending. T. forw. — turn! Pos! 

6. Arms sidew. — lift! Hands — turn! Arm 
raising w. T. turning L. and R. and deep 
breathing — 1 2, 3 4! Hands — turn! Pos! 



Lesson. XXXIV. 

1. Hands on shoulders — place! Arm 
stretching sidew. w. foot placing forw. and 
heel raising— 1 2, 3 4! 1 2, 3 4! Pos! 

2. Bend arms upw. and place L. foot 
forw. — 1! Str. arms upw. and hend T. 
backw.— 2! Ret. to pos.— 3! 4! Same w. R. 
foot forw. — 1, 2, 3, 4! Hands behind neck — 
place! T. forw. — bend! Upw. — str! Pos! 

3. Bend arms to thrust — 1 ! Thrust arms 
forw. and bend-knee-step forw. L. — 2! Ret. 
to pos.— 3! 4! Same w. R.— 1, 2, 3, 4! 

4. Arms upw. — bend! T. half forw. — 
bend! Slow arm stretching sidew. palms up 
—1! 2! T. upw.— sir.' Pos! 

5. Hands on shoulders and L. foot forw. 
— place! T. to L. — turn! Arm stretching 
upw. — 1 2! T. forw. — turn! With arm 
stretching upw. change feet — 1 2! Repeat 
arm stretching to R. Pos! 



—144— 

6. Arms forw. — bend! Arm flinging 
sidew. w. foot placing forw. L. and R. and 
deep breathing — 1, 2, 3, 4! Pos! 



Lesson XXXV. 

1. Bend arms to thrust — 1! Thrust arms 
forw. and touch-step forw. L. — 2! Ret. to 
pos.— 3! 4! Same w. R.— 1, 2, 3, 4! 

2. Str. arms upw. and place L. foot forw. 
—12! T. hsickw.— bend! Upw— str! With 
arm stretching change feet — 1 2! Repeat 
backw. bending. Pos! Arms backw. fold and 
L. foot sidew. — place! T. forw. — bend! 
Upw. — str! Pos! 

3. Bend arms upw. and touch-step forw. 
L. — 1! Str. arms upw. and raise L. leg 
backw. — 2! Ret. to pos. — 3! 4! Same w. 
R.— 1, 2, 3, 4! 

4. Arms sidew. — lift! T. half forw.—- - 
bend! Hands — turn! Arm raising — 1! 2! 
T. upw. — str! Hands — tur^! Pos! 

5. Hands on hips — place! Bend T. to L. 
and raise R. arm to semi-c'rcle overhead — 1! 
Bend T. to R. and raise L. arm to semi-circle 
overhead — 2! Ret. to pos. — 3! 4! Same 
starting R.— 1, 2, 3, 4! Pos! 

6. Arms forw. upw. and heels raise — 
breathe in; sidew. downw. lower — breathe 
out! 



—145— 

Lesson XXXVI. 

i. Arm flinging upw. w. foot placing forw. 
and heel raising — 1, 2, 3, 4! 

2. Hands behind neck and L. foot sidew. — 
place! T. to L. — turn! T. backw, — bend! 
Upw. — sir! T. forw. — turn! T. to R. — 
turn! Repeat backw. bending. T. forw. — 
turn! Pos! Place hands on hips and L. foot 
sidew. — 1! Bend T. forw. and touch floor — 
2 ! Ret. to pos.— 3 ! 4 ! 

3. Raise arms sidew. and bend L. knee 
upw. — 1! Raise arms upw. and stretch L. leg 
backw.— 2! Ret. to pos.— 3! 4! Same w. R. 
-1, 2, 3, 4! 

4. Bend arms to thrust — 1! Thrust L. 
arm upw. R. arm backw. and lunge forw. L. — 
2! Ret. to pos.— 3 ! 4! Same to R.— 1, 2, 3, 
4! 

5. Arms upw. bend and L. foot forw. — 
place! Str. arms upw. and turn T. to L. — 
1 2! With arm stretching upw. change feet 
— 1 2! Repeat exercise w. R. foot forw. Pos! 

6. Arm raising sidew. upw. w. knee bend- 
ing and deep breathing — 1! 2! 



—146— 
GAMES FOR THE SCHOOL ROOM 

BEAN-BAG 



A bean-bag is placed on the first of each 
row of desks. At a signal the bag is handed 
back to the next pupil, who in turn hands it 
back. When the bag has reached the last 
pupil in the row, it is returned to the front 
seat in the same manner. The row returning 
the bag first is the winner. 



The above game may also be played by hav- 
ing pupils face the side of the room and 
pass the bags sideways. 



i 



Another way is to have pupils face the 
front and pass the bags overhead, using both 
hands. 

4. 

This third game is also played by having 
the last pupil in the row run to the front of 
the room vdth the bag instead of passing it. 
After placing the bag on the front desk he 
runs back to his seat and the row whose run- 
ner gets to his seat first, wins. 



I 



—147— 



5. 



Place as many bags on each front desk as 
there are desks in the row. The first child in 
each section stands. At the signal to begin, 
they place one bag on each desk, taking only 
one at a time. The first one through is the 
winner. The second pupil of each row stands. 
At a signal, each begins to collect the bags, 
going to the last desk first and bringing that 
bag to the front desk. The third pupil dis- 
tributes them, and so on. 



This game is played also by having the first 
child of each row carry all the bags, one 
at a time to the last desk. The second pupil 
brings them all to the front desk, and the third 
does as the first did, until each one in the 
row has had his turn! 



RUNNING AND JUMPING 
1. 

Each row is given the name of a bird. As 
the name of each bird is called, the row repre- 
senting that bird runs quietly around the 
room imitating the birds flying, and returning 



-148- 



to their places. This continues until each 
row has had a turn. 



CIRCLE RELAY RACE 

The last pupil of each alternate row runs 
to the front of the room in lihe right hand 
aisle, returning to his seat in the left hand 
aisle. As soon as the runner reaches his 
seat, he touches the one in front of him on 
the shoulder. This is a signal for that pupil 
to run. This continues, each runner doing 
as the first did, until the pupil in the front 
seat is reached. When this pupil returns to 
his seat he raises his hand. The row finish- 
ing first is the winner. 

3. 

At a command from the teacher the first 
pupil of each row leaves his seat on the right 
side and returns to it on the left. At the 
second command, the second pupil in each row 
does the same; and so on. The object is to 
see which one can return to his seat first. 
Each row across the room must wait for the 
teacher's command else there will be confusion 
in the aisles. 



—149— 

4. 

The above game may be varied by having 
each pupil make a complete circuit of the 
seats in his row, returning to his seat by the 
same aisle in which he started. 

5. 

All the seats are turned down, including the 
front one. At a signal, the last pupil runs 
to the front seat, the first one to be seated 
being the winner. At another signal, all move 
back one seat. The pupil then occupying the 
last seat runs to the front. This continues 
until all have had a turn and are back in their 
own seats. 

6. 

Here, again, all the seats are turned down. 
As many rows of seats are filled as possible. 
The alternate rows stand; the front, or any 
seat in these rows, is raised; thus there is one 
more child in each section than there are seats. 
At a signal the lines walk or run around their 
sections, continuing to do so until signaled to 
stop, when each pupil sits quickly in any seat 
that is turned down. Some one in each row 
is left without a seat. These pass to the 
front of the room and the remaining rows 
continue the game, one additional seat being 



—ISO- 
raised. At the end of the game the losers 
may play alone to find the least alert. The 
game may be ended also when about the same 
number are standing as are seated, and by 
having those seated pass to the back of the 
room. A pupil from each side takes a place 
in the front of the room. They stand so that 
the right foot of one touches the right foot of 
the other, and grasping each other's right 
hand. At a signal each pulls, trying to dis- 
lodge the other. The successful one takes the, 
looser to his side and two more contest. This^ 
continues until one side has a greater number 
than the other. 



Have pupils face the side of the room and 
have each place a hand on the desk at either | 
side of him. At a sigi^al all jump over their 
seats alighting in the opposite aisle on the 
balls of their feet. At another signal they 
face about and the game continues. 



MISCELLANEOUS 

"Stoop" 

In this game the pupils follow commands,! 
not what the teacher does. At the command 1 



—151— 

*'stoop'*, the children bend their knees; at the 
command ^^ Stand", they straighten them. 
If the teacher does the opposite movement to 
the one commanded and any imitate her move- 
ment they are out of the game. Failure to 
obey the commands in any way puts a pupil 
out of the game. 



"Simon Says" 

These two words a,re placed^ before the com- 
mand for an exercise when the teacher expects 
the class to take the movement, catching them 
by giving a command without these two words. 
This affords a good game for reviewing posi- 
tions and exercises and makes the pupils think. 
When a pupil is caught he takes his seat, be- 
ing out of the game. 



Follow My Leader 

This game may be played by the whole room, 
or by one row at a time. The class marches 
around the room imitating a wide awake pupil 
who has been chosen leader. He may take 
arm movements, hop, clap, sing or do any- 
thing that is likely to catch the inattentive 
people. Failure to imitate the movements 
puts a pupil out of the game. 



—152— 
GAMES FOR THE PLAYGROUND 

BLACK MAN 

The "Black Man'' stands in the middle of 
the yard, facing the others, who are arranged 
in a line on one side of the school yard. 
When the centre player calls, "Who is afraid 
of the blackman?'' the others answer, "Not I!" 
and run across to the opposite side of the 
yard. The centre player tries to catch as 
many of the others as possible. All who are 
tagged must assist in tagging the others, until 
all are caught. The last one caught starts 
the next game. 



CAT AND MOUSE 

Arrange players in a circle with hands 
grasped. Two players are chosen; one the 
cat, the other the mouse. The cat tries to 
catch the mouse. The players forming the 
circle protect the mouse by letting it in and 
out of the circle and keeping the cat away by 
means of the grasped hands. When the cat is 
too slow for the mouse, the players raise their 
hands and the cat may run in and out until 
the mouse is caught. Breaking the ring must 
not be permitted. When^the mouse is caught 
two more players are chosen. 



—153— 



STATUES 



The leader stands at one side of the play- 
ground, on a line marking the goal on that 
side, with his back toward the other players 
who are at the opposite goal. While the 
leader is counting ten the other players try 
to get as near the goal as possible. As soon 
as the leader has counted ten he turns around 
quickly and sends any player who is moving, 
back to the starting point. This continues 
until one player has succeeded in crossing the 
line. This player then becomes the leader. 



THREE DEEP 

Form a circle, facing inward; alternate 
players step in front of those standing to 
their right, facing the same way. A runner 
and catcher are chosen; the former runs 
around the outside of the circle and steps in 
front of two players; this makes a group three 
deep . The last one of these must then become 
the runner. The catcher must try to catch 
the runner on the rear one of the three, where- 
upon he becomes runner and the other 
catcher. The success of the game depends 
upon the frequent changing of places. No 
runner should pass more than half way around 



—154— 

the circle before stepping in front of some one. 
Running through the circle is not allowed. 



CHASE BALL 

A circle is formed with the pupils facing in- 
ward. A "chaser" is stationed outside the 
circle. A basket ball is passed back and forth, 
from one player to the other, pursued by the 
"chaser" who tries to tag the one holding the 
ball at that instant. If he succeeds in tagging 
one of the players, that player changes places 
with the one who tagged him and becomes the 
chaser. 



DODGE BALL 

Draw a large circle, placing a half of the 
players inside, the other half outside. The 
outside players throw a basket ball at those in 
the circle trying to hit them. The centre 
players run and dodge when they see the ball 
coming. If a centre player is hit, he is out 
of the game. The game continues until all 
are put out; then the sides change places. 
Those in the centre must not handle the ball. 
The object is to see how quickly one side can 
put the other out. 



—155- 



LIST OF ABBREVIATIONS USED IN 
GRADE LESSONS 

A. — arm 

H.— head 

T.— trunk 

F.— foot 

L.— left 

R.— right 

W.— with 

St. — standing 

Fund. — fundamental 

Pos. — position 

Forw. — forward 

Upw. — upward 

Sidew. — sideways 

Backw. — backward 

Downw. — downward 

Fig. — fling or flinging 

Str. — stretch 

Alt. — alternate 

chg. — change 

prep. — prepare 

ret. to pos. — return to position 

kn. — knee 



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